Vitamin C, also known as ascorbic acid, is a powerful water-soluble antioxidant that plays a crucial role in numerous bodily functions. It’s essential for collagen synthesis, which supports healthy skin, joints, and connective tissue.
Vitamin C also helps the body absorb iron from plant-based sources, contributes to immune function, and protects cells from oxidative stress by neutralizing free radicals.
Because it’s water-soluble and not stored in the body, regular intake through food or supplements is important to maintain optimal levels.
In addition to immune support, vitamin C may reduce the severity and duration of common colds, improve wound healing, and support cardiovascular and brain health.
It’s found abundantly in fruits and vegetables—especially citrus fruits, berries, bell peppers, broccoli, and leafy greens. A deficiency can lead to symptoms like fatigue, slow wound healing, and in severe cases, scurvy.
Including a variety of colorful produce in your daily meals is one of the best ways to ensure you’re getting enough of this vital nutrient.
Now, of course you can take a supplement but its preferable to get this from your diet, so lets first of all look at some foods and their Vitamin C content
Contents
Food List
| Food | Vitamin C (mg) | Calories | Carbs (g) | Protein (g) | Fat (g) | Category |
| Acerola Cherry | 1677 | 32 | 8 | 0.4 | 0.3 | Fruit |
| Guava | 228 | 68 | 14 | 2.6 | 1 | Fruit |
| Blackcurrants | 181 | 63 | 15 | 1.4 | 0.4 | Fruit |
| Kiwi | 93 | 61 | 15 | 1.1 | 0.5 | Fruit |
| Strawberries | 59 | 32 | 8 | 0.7 | 0.3 | Fruit |
| Oranges | 53 | 47 | 12 | 1 | 0.1 | Fruit |
| Papaya | 61 | 59 | 15 | 0.5 | 0.3 | Fruit |
| Pineapple | 48 | 50 | 13 | 0.5 | 0.1 | Fruit |
| Mango | 36 | 60 | 15 | 0.8 | 0.4 | Fruit |
| Lychee | 71 | 66 | 17 | 0.8 | 0.4 | Fruit |
| Bell Peppers (red) | 190 | 31 | 6 | 1 | 0.3 | Vegetable |
| Bell Peppers (green) | 80 | 20 | 5 | 1 | 0.2 | Vegetable |
| Broccoli | 89 | 34 | 7 | 3 | 0.4 | Vegetable |
| Brussels Sprouts | 85 | 43 | 9 | 3.4 | 0.3 | Vegetable |
| Kale | 120 | 49 | 9 | 4.3 | 1 | Vegetable |
| Spinach | 28 | 23 | 3.6 | 2.9 | 0.4 | Vegetable |
| Cauliflower | 48 | 25 | 5 | 2 | 0.3 | Vegetable |
| Cabbage | 36 | 25 | 6 | 1.3 | 0.1 | Vegetable |
| Tomatoes | 14 | 18 | 3.9 | 0.9 | 0.2 | Vegetable |
| Sweet Potatoes | 3 | 86 | 20 | 1.6 | 0.1 | Vegetable |
| Lemons | 53 | 29 | 9 | 1.1 | 0.3 | Fruit |
| Limes | 29 | 30 | 11 | 0.7 | 0.2 | Fruit |
| Grapefruit | 31 | 42 | 10 | 0.8 | 0.1 | Fruit |
| Watermelon | 8 | 30 | 8 | 0.6 | 0.2 | Fruit |
| Cantaloupe | 36 | 34 | 8 | 0.8 | 0.2 | Fruit |
| Rose Hips | 426 | 162 | 38 | 1.6 | 0.3 | Fruit |
| Chili Peppers | 143 | 40 | 9 | 2 | 0.4 | Vegetable |
| Parsley (fresh) | 133 | 36 | 6 | 3 | 0.8 | Herb |
| Thyme (fresh) | 160 | 101 | 24 | 5.6 | 1.7 | Herb |
| Mustard Greens | 70 | 27 | 4 | 2.9 | 0.4 | Vegetable |
Basic Vitamin C Meal Plan
This is a very simple meal plan
| Meal Time | Meal Idea | Vitamin C Sources |
| Breakfast | Chia pudding with kiwi and strawberries | Kiwi, Strawberries |
| Mid-Morning Snack | Orange slices with a handful of almonds | Oranges |
| Lunch | Grilled chicken with red bell peppers and steamed broccoli | Bell Peppers, Broccoli |
| Afternoon Snack | Cantaloupe slices with mint tea | Cantaloupe |
| Dinner | Baked sweet potato with sautéed kale and garlic | Sweet Potato, Kale |
Recipes
Time for some recipes that contain Vitamin C foods
Citrus Berry Chia Pudding
Ingredients
Chia seeds, almond milk, kiwi, orange slices, strawberries
Preparation
Mix chia seeds with almond milk, let sit overnight. Top with sliced fruits before serving.
Red Pepper & Broccoli Stir-Fry
Ingredients
Red bell peppers, broccoli, garlic, sesame oil, soy sauce
Preparation
Sauté garlic in sesame oil, add sliced peppers and broccoli. Stir-fry until tender. Add soy sauce to finish.
Guava Mango Smoothie
Ingredients
Guava, mango, banana, coconut water, ice cubes
Preparation
Blend all ingredients until smooth. Serve chilled for a refreshing vitamin C boost.
Sweet Potato & Kale Bowl
Ingredients
Baked sweet potato, sautéed kale, garlic, olive oil, lemon juice
Preparation
Bake sweet potato. Sauté kale with garlic and olive oil. Combine in a bowl, drizzle with lemon juice.
Tomato & Bell Pepper Soup
Ingredients
Tomatoes, red and green bell peppers, onion, garlic, thyme
Preparation
Roast tomatoes and peppers, then simmer with onion, garlic, and thyme. Blend until smooth and serve warm.
