Vitamin C Foods

Before we talk about Vitamin C, let us discuss Vitamins. These are organic compounds that are essential for the proper functioning of our bodies, and required in small amounts but play crucial roles in various physiological processes. Vitamins are neither produced by the body in sufficient quantities nor can be stored, so they need to be obtained through diet or supplements. There are different types of vitamins like vitamin D, Vitamin E, Vitamin B12 and the like. (Know more about Vitamin B12 foods)

Vitamin C, scientifically known as ascorbic acid, is a water-soluble vitamin that promotes the growth, development, and repair of body tissues. Also, it produces collagen, an important protein involved in the healing process of wounds and improves the iron absorption. Vitamin C is measured in milligrams (mg). Consuming a diet adequate for vitamin C rich foods is a step towards disease protection and speedy recovery from disease.  You can read more about Calcium Rich Foods.

What are Vitamin C Foods? 

Almost all fruits and vegetables are foods rich in Vitamin C contents, making it possible for vegetarians to meet their daily recommended intake of this essential nutrient. Some of the best Vitamin C rich foods include citrus fruits (like oranges, lemons, and grapefruits), certain kinds of cherries, tropical fruits, along with vegetables like bell peppers, leafy greens, broccoli, tomatoes, and papaya. 

By incorporating a variety of these fruits and vegetables into your meals and snacks, you can ensure an adequate intake of vitamin C foods in your daily diet to support your overall health and well-being. Moreover, you can include a variety of other vitamins in your meals by consuming Vitamin d foods and other nutrient rich foods. 

Best 25 Vitamin C Rich Foods 

Here are the 25 Vitamin C Rich foods that you can consider having in your meals:-

• Blackcurrants
• Brussels Sprouts
• Broccoli
• Cantaloupe
• Cauliflower
• Cherries
• Chilli Peppers
• Guavas
• Kale
• Kiwi
• Leafy Greens
• Lychees
• Mango
• Oranges
• Papaya
• Parsley
• Persimmons
• Pineapple
• Plums
• Potato
• Rose Hips
• Strawberries
• Summer Squash
• Yellow Peppers

Let’s look at each of these in greater detail below:

Blackcurrants

Let’s look at some of the health benefits and nutritional information related to Blackcurrants and how you can include it in your diet.

Health Benefits 

Blackcurrants are small berries known for their vibrant dark purple or black colour and their tangy flavour. They are highly nutritious and packed with various vitamins, minerals, and bioactive compounds. Here are the specific health benefits of blackcurrant, one of the essential vitamin C foods that you should add to meals. 

1. Immune system support: Blackcurrant is one of the foods rich in vitamin c, and this boosts the immune system. Immunity refers to the body’s ability to defend itself against harmful foreign microorganisms. Blackcurrants enhance the White blood cell production which strengthens the body’s defence against infections and illnesses.
2. Better vision and maintain good eye health: Blackcurrants contain anthocyanins, which are a type of antioxidant that can help to protect the eyes against damage from UV light and other sources. These antioxidants can also help to improve blood flow to the eyes, which can reduce the risk of eye diseases like macular degeneration and cataracts.
3. Cardiovascular health: Blackcurrants contain high levels of anthocyanins, which are antioxidants that can help to reduce inflammation and improve blood vessel function and thereby reduce the risk of heart disease, stroke, and other cardiovascular problems. 

Nutrient Values 

Serving Size	1 Cup, per 112g
Calories	71
Carbohydrates	17g
Proteins	1.6g
Fats	0.5g
Vitamin C Contents	49mg

 

How to Include Blackcurrants in your Diet? 

Incorporating blackcurrants into your diet can be a delicious and nutritious way to enjoy their health benefits. Here are some suggestions on how to include blackcurrants in your diet: 

• A fruit bowl, eat them fresh: The best form to consume any fruit is consuming them in its raw and fresh form. A well-rounded breakfast diet could be an assortment of Vitamin C foods, a bowl full of blackcurrants, strawberries, raspberries or blueberries during breakfast or snacks. 
• Adding blackcurrants to smoothies or yoghurt: You can add blackcurrants to your favourite smoothie recipe for a delicious and nutritious drink with tangy flavours. Also, in smoothie bowls for breakfast meals. 
• Using blackcurrants in baking and cooking: Blackcurrants can be used in a variety of baked goods, such as muffins, cakes, and pies. Blackcurrants combined with other berries like strawberries are delicious Vitamin C foods that are put together in a fruitcake!

 

Brussels Sprouts

Brussels sprouts are members of the Brassicaceae family and are believed to have originated in ancient Rome. They have been cultivated for centuries and are now consumed worldwide. These small, green vegetables are packed with essential nutrients and bioactive compounds perfect for being added as an addition to your Vitamin C foods list.

 

Health Benefits

1. High in fibre: Brussels sprouts are an excellent source of fibre. Fibre in the body promotes good digestive health and can help to reduce the risk of heart disease, stroke, and other chronic conditions.
2. Cancer-fighting potential: Brussels sprouts have been extensively studied for its potential cancer-protective effects. They contain compounds like glucosinolates, which can be converted into cancer-fighting substances. These compounds have shown promising effects in inhibiting the growth of cancer cells and reducing the risk of certain cancers, including colorectal, breast, and lung cancers.
3. Regulates sugar level in blood, helps in diabetes: Brussels sprouts contain compounds called alpha-lipoic acid and sulforaphane, which have been shown to help improve insulin sensitivity and reduce blood sugar levels. This is precisely beneficial for people with diabetes or those at risk of developing diabetes in future. 

 

Nutrient Values 

Serving Size	100g
Calories	36
Carbohydrates	7.2g
Proteins	2.6g
Fats	0.5g
Vitamin C Contents	85mg

 

How to Include it in Your Diet? 

Snacking on vitamin C foods like Brussels sprouts can be a delicious way to help meet your daily nutrient needs. Here are ways to include it in your diet: 

• Roasted Brussels sprouts: Preheat your oven to 400°F. Cut the Brussels sprouts in half and toss with olive oil, salt, and pepper. Roast for 20-25 minutes, until the Brussels sprouts are tender and crispy.
• Shaved Brussels sprouts salad: Use a sharp knife to shave the Brussels sprouts into thin slices. Toss with lemon juice, preferred olive oil, salt, pepper and a few spices according to your palate. Add your favourite toppings, such as nuts, cheese, or foods rich in Vitamin C to get the best from this salad.
• Steamed Brussels sprouts: Steam the Brussels sprouts until tender, about 5-7 minutes. Toss with any preferred oil or the best olive oil, salt, and pepper.

Cantaloupe

Cantaloupe, muskmelon or rockmelon, is a popular melon variety that belongs to the Cucurbitaceae family. It is a type of melon that is known for its sweet and juicy flavour. An excellent pick among vitamin C rich foods. 

 

Health Benefits

1. May improve digestion: Cantaloupe is high in fibre, which can help to promote healthy digestion and prevent constipation. It also contains enzymes that can help to break down food in the digestive tract, making it easier to absorb nutrients from the foods you eat.
2. Reduces the risk of chronic diseases: Cantaloupe contains several compounds that have been shown to have anti-inflammatory and antioxidant effects. These compounds can help to reduce the risk of chronic diseases like heart disease, cancer, and diabetes.
3. Keeps the body hydrated: Cantaloupe has a great amount of water content which helps in hydrating the body and acts as a shield against heat during summer. Hydration further promotes the overall well-being of the body. 

Nutrient Values 

Serving Size	1 melon, 550g
Calories	188
Carbohydrates	45g
Proteins	4.6g
Fats	1g
Vitamin C Contents	202.6mg

How to Include it in your Diet? 

Including cantaloupe in your diet is a delightful way to enjoy its sweet flavour and reap its health benefits. Here are some suggestions on how to incorporate cantaloupe into your meals and snacks along with other vitamin c rich foods; 

• Fresh and Simple: Enjoy cantaloupe as a refreshing snack on its own. Simply cut the cantaloupe into wedges or cubes and remove the seeds. You can eat it as is or chill it in the refrigerator for a cool treat.
• Fruit Salad: Add cantaloupe to your favourite fruit salad for added sweetness and juiciness. Combine it with other fruits like strawberries, blueberries, grapes, and pineapple for a colourful and flavorful medley.
• Smoothies and Juices: Blend cantaloupe with other fruits like bananas, oranges, or berries to create delicious and refreshing smoothies. You can also juice cantaloupe along with citrus fruits, a popular choice among Vitamin C rich foods.

Cauliflower

Let’s look at some of the health benefits and nutritional information related to Cauliflower and how you can include it in your diet.

Health Benefits

1. Digestive system: One cup of chopped raw cauliflower contains (107g) 2g of fibre, which enhances digestive health. The fibre in cauliflower may also help you feel fuller for longer, which can aid in weight management. (Buy Nutrabay Apple Cider Vinegar to aid weight loss)
2. Cancer-fighting potential: The sulphur-containing compounds in cauliflower, particularly sulforaphane, have anticancer properties by inhibiting the growth of cancer cells and promoting their destruction.
3. Good for Heart: Cauliflower contains compounds called glucosinolates, which helps in reducing inflammation level in the body. Inflammation is a risk factor for heart disease, so by reducing inflammation, cauliflower may help protect against heart disease.

Nutrient Values 

Serving Size (Raw Cauliflower)	1 cup chopped raw cauliflower, 107g
Calories	27
Carbohydrates	5,3g
Proteins	2.1g
Fats	0.3g
Vitamin C Contents	51.6mg

How to Include it in your Diet? 

Cauliflower can be added to meals in a variety of ways and you can meet the daily value of recommended vitamins and minerals in your diet.

• Roasted Cauliflower for snacks: Roast it in the oven with some olive oil and spices. You can also grill cauliflower for a smoky, charred flavour. Another option is to steam or boil cauliflower until it’s tender. Once cooked, you can enjoy it as a side dish or use it as a base for other recipes.

• Add it in Pulao: Pulao, a dish with the rice grains cooked to a fluffy and separate texture with a combination of various spices. You can add a variety of vegetables to enjoy a rich flavour, add veggies like cauliflower, potato, green peas, carrots and bell peppers foods rich in vitamin C to get the best. 
• Prepare a cauliflower stuffing: The cauliflower stuffing can be used in various ways, just boil it until it’s soft and mash it to use as a filing in paratha or complimenting other dishes. 

Cherries

Cherries are small fruits with juice texture, vibrant colours and sweet tastes that it offers. It is grown and cultivated in cool regions. Cherries are basically of two types: one that is sweet and the other one with a sour taste. 

Health Benefits

1. Helps in speedy exercise recovery: Cherries contain compounds that can help reduce muscle soreness and inflammation after exercise. This can help improve recovery time and allow you to exercise more frequently.
2. Improving sleep cycle: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Eating cherries or drinking cherry juice may help improve sleep quality and duration.
3. Supporting heart health: Cherries are high in potassium, which regulates blood pressure level. They also contain compounds that can help reduce cholesterol levels, which is another risk factor for heart disease.

Nutrient Values 

Serving Size	100g
Calories	63.4
Carbohydrates	16g
Proteins	1.1g
Fats	0.2g
Vitamin C Contents	7mg

How to Include it in your Diet? 

Adding cherries to your diet is one of the healthiest options since it’s one of the great foods rich in vitamin C. Here are the ways to add cherries to your diet; 

• Add them to salads: Prepare a fruit salad with a mix of cherries, watermelon, micro greens and other berries like strawberries, blueberries and more to consume the fruits fresh. 
• Cherry Jam: You can make a simple cherry jam by cooking fresh or frozen cherries with a little sugar and water. Use the jam as a topping for ice cream, pancakes, or waffles
• Bake with flavours: Cherries are a great addition to baked goods like muffins, breads, and cakes. You can use fresh or frozen cherries to add flavour and nutrition to your favourite recipes.

Chilli Peppers

Chilli peppers are a type of spicy pepper that are commonly used in cooking around the world. They come in a variety of shapes, sizes, and colours, and can be fresh, dried, or ground into a powder. Some common types of chilli peppers include jalapeno, habanero, cayenne, and serrano.

Bell peppers, particularly the red ones, are packed with Vitamin C, making them a nutritious addition to your Vitamin C foods list.

Health Benefits

Chilli peppers are not only flavorful, but also have a number of health benefits. Here are a few:

1. Boosting metabolism: can temporarily increase metabolism and enhance fat burning. Additionally, chilli peppers may help suppress appetite, leading to reduced calorie intake. Incorporating chilli peppers into your diet, whether fresh, dried, or in the form of hot sauces or spices, can provide a natural and flavorful way to support metabolism and weight management.
2. Reducing inflammation: Chili peppers contain compounds that have anti-inflammatory properties. This can help reduce inflammation in the body, which is a risk factor for a number of chronic diseases.
3. Supporting heart health: Chili pepper is one the best vitamins C and A foods and helps support heart health. They also contain compounds that can help reduce cholesterol levels and lower blood pressure.

Nutrient Values 

Serving Size	100g
Calories	40
Carbohydrates	8.81g
Proteins	1.8g
Fats	0.44g
Vitamin C Contents	143mg

How to Include it in your Diet? 

In a variety of different cuisines, chilli peppers are used as a spice to add a spicy, “heat” flavour to dishes. Here are the ways to add;

• Spicy sauces and condiments: You can blend fresh chilli peppers with vinegar, garlic, and other spices to make your own hot sauce, customise the level of spiciness to your preference. This can be a great way to add flavour and vitamins to your meals.
• Use chilli powder: Chili powder is a spice blend that is prepared by grinding sun dried chilli peppers. You can use it to add flavour and heat to all dishes to eat on a daily basis like tacos, roasted vegetables and soups as well.

Guavas

This is a tropical fruit low in calories, filled with fibres and an excellent recommendation towards a healthy diet. Guavas are round or oval-shaped fruit with green or yellow skin and pink or white flesh that is sweet and juicy. 

Health Benefits

Guavas are one of the best fruits in the vitamin C foods list, a single guava provides almost twice the amount an orange has.  Guava is one of the best vitamin C rich foods and also contains fibre, potassium, and other nutrients. Here are the essential health benefits of Guava;

1. Boosting immunity: Guava is high in vitamin C, which can help to boost your immune system and protect against illness.
2. Promoting digestion: The fibre in guava can help to promote healthy digestion and prevent constipation.
3. Lowering blood sugar: Some studies have found that guava can help to lower blood sugar levels, which may be beneficial for people with diabetes.

Nutrient Values 

Serving Size	100g
Calories	68.3
Carbohydrates	14.6g
Proteins	2.6g
Fats	1g
Vitamin C Contents	228.3mg

 

How to Include it in Your Diet? 

Eat it fresh, simply cut a guava in half and scoop out the flesh with a spoon. This is a great way to enjoy guava as a snack or light meal. Here are other ways to add it to your diet; 

• Guava Infused Water: Slice guava and add it to a pitcher of water along with some mint leaves or citrus slices. Let it infuse for a few hours in the refrigerator, and you’ll have a refreshing and subtly flavoured vitamin C-infused water.
• Guava Desserts: Explore recipes for guava-based desserts like guava cheesecake, guava tart, or guava sorbet. These treats offer a delightful way to enjoy the unique taste of guava while boosting your vitamin C intake.

Kale

Kale or leafy cabbage is a leafy vegetable, popularly known as karam saag in India. Kale has a versatile nature and can be added in any vegetable or a salad to complement meals. 

It is characterised by its dark green or purple leaves, curly or smooth texture, and slightly bitter taste.

Health Benefits

1. Supporting healthy skin: Kale contains vitamin A and other antioxidants that can help to protect against skin damage, protection against sun rays and generates a glow in overall appearance.
2. Antioxidant powerhouse:  Kale is rich in antioxidants, including flavonoids and carotenoids. These compounds help protect against oxidative stress, reduce inflammation, support overall health and prevent chronic diseases.
3. Heart-healthy properties: The combination of fibre, antioxidants, and minerals in kale contributes to better heart health. Regular consumption of kale may help prevent the risk of cardiovascular diseases.

Nutrient Values 

Serving Size	100g
Calories	28
Carbohydrates	5.7g
Proteins	2g
Fats	0.4g
Vitamin C Contents	93.4mg

How to Include it in your Diet? 

• Kale Smoothie: Blend kale leaves (stems removed) with your favourite fruits, such as bananas, berries, or mangoes, with milk or coconut water, matching your preferences. You can also add a scoop of protein powder or a tablespoon of nuts for extra nutrients and creaminess. (Know more about Protein Rich foods)
• Kale in Soups and Stews: Add chopped kale leaves (stems removed) to your favourite soups, stews, or casseroles. Kale works well in hearty dishes like minestrone soup, lentil stew, or vegetable curry. Add the kale towards the end of the cooking process to retain its vibrant green colour and nutrients.

Kiwi

Kiwi or Chinese gooseberry, is a small, fuzzy fruit that packs a nutritional punch. It has a unique appearance and a vibrant green or golden flesh. It is covered in brown, fuzzy skin that is usually peeled before consumption. 

Health Benefits
Kiwi is known for being a nutrient-dense fruit. It is particularly recognized for its high vitamin C content, which exceeds that of many other fruits.

1. High in Vitamin C: Kiwi is renowned for its exceptionally high and one of the best vitamin C foods out of all. This essential vitamin acts as a powerful antioxidant, supporting the immune system, promoting collagen synthesis for healthy skin, aiding in wound healing, and protecting against oxidative stress.
2. Digestive Health: Kiwi is an excellent source of dietary fibre, which promotes healthy digestion and regular bowel movements. The fibre content helps prevent constipation, supports gut health, and may reduce the risk of digestive disorders like irritable bowel syndrome (IBS).
3. Heart Health: Kiwi is beneficial for heart health due to its high potassium content and low sodium content. Potassium helps maintain healthy blood pressure levels, while the low sodium content helps reduce the risk of hypertension. The fibre and antioxidants in kiwi also contribute to cardiovascular health.

Nutrient Values

Serving Size	100g
Calories	62
Carbohydrates	14.9g
Proteins	1.2g
Fats	0.5g
Vitamin C Contents	161.3mg

How to Include it in your Diet?  

If you’re feeling under the weather, reach for Vitamin C foods combinations like grapefruits, kiwis and papayas to give your immune system a boost.

There are several easy and delicious ways to include kiwi in your diet. You can enjoy it as a refreshing snack by simply peeling the fruit and eating it as is. Kiwi can also be added to fruit salads, giving them a burst of flavour and vibrant colour. 

Kiwi slices make a great topping for yoghurt, cereal or complement fish tacos adding a tangy and sweet flavour.

 

Leafy Greens

Green leafy vegetables are a type of vegetable that have dark green leaves and are packed with nutrients. Some examples of green leafy vegetables include spinach, kale, Microgreens etc. 

Health Benefits

• Leafy greens offer numerous health benefits, making them an essential part of a nutritious diet. These greens, such as spinach, kale, and lettuce, are rich in minerals, and antioxidants. They provide a good source of dietary fibre, which aids digestion and promotes satiety. 
• Leafy greens are also low in calories and high in nutrients, making them ideal for weight management. The vitamin profile in leafy greens is different, a few are good sources of vitamin C foods, and others help in iron absorption. 

Nutrient Values 

Serving Size	100g
Calories	17.6
Carbohydrates	3.4g
Proteins	1.3g
Fats	0.3g
Vitamin C Contents	120mg

 

How to Include it in your Diet? 

There are many ways to incorporate green leafy vegetables and enjoy it with a combination of vitamin C foods into your diet. Here are a few ideas:

• Add them to salads: Green leafy vegetables are a great addition to any salad. You can use spinach, kale, arugula, or any other type of green leafy vegetable as the base for your salad, and then add other vegetables, fruits, and foods rich in vitamin c to create a delicious and nutritious meal.
• Use them as a wrap: Green leafy vegetables can be used as a healthy and low-carb alternative to bread or tortillas. You can use collard greens, lettuce leaves, or other greens as a wrap, and then fill them with your favourite ingredients, such as chicken, avocado, and hummus.
• Add them to soups and stews: Green leafy vegetables can be added to soups and stews for extra flavour and nutrition. You can use spinach, kale, or other greens, and then add them to your favourite soup or stew recipe.

Lychees

Lychee is a tropical fruit, sweet and fragrant in nature. It has a rough, pinkish-red outer skin that is easily peeled to reveal juicy, translucent white flesh. The fruit is small in size and contains a single large seed in the centre.  Lychees are consumed mostly in raw and fresh form, but also used in flavouring ice cream and cakes. 

Health Benefits

• They are rich in antioxidants, high in vitamin C, a good source of fiber, low in calories, and may have anti-inflammatory properties. These health benefits can help to protect your body against chronic diseases, support healthy digestion and weight management, and promote healthy skin, bones, and immune function. 
• When consuming lychees, it’s important to note that they are high in natural sugars, so moderation is key, especially for those with diabetes or blood sugar control concerns. Additionally, some individuals may have allergies or sensitivities to lychee, so it’s advisable to exercise caution if you have a history of fruit allergies.

Nutrient Values 

Serving Size	100g
Calories	63
Carbohydrates	16.4g
Proteins	0.8g
Fats	0.4g
Vitamin C Contents	71.5mg

 

How to Include it in Your Diet? 

• Add it to Fruit Salads: Lychee can be a delightful addition to fruit salads, adding a burst of sweetness and exotic flavour. Combine it with other fruits like berries, pineapple, and citrus fruits for a colourful and delicious salad.
• Blend into Smoothies: Blend lychee with other fruits, such as bananas, strawberries, or mangoes, along with your choice of liquid (like coconut water or almond milk) to create a tropical and nutritious smoothie. The natural sweetness of lychee complements other flavours beautifully.

Mango

Mango is a tropical fruit cherished for its sweet and luscious taste. Beyond its delightful flavour, mango also offers several health benefits. Mangoes come in a variety of colours and sizes, depending on the variety, and can be eaten fresh, dried, or cooked. 

Health Benefits

1. Antioxidant Protection: Mango is loaded with antioxidants, including compounds like mangiferin and quercetin. These antioxidants help neutralise harmful free radicals in the body, reduce oxidative stress, and protect against chronic diseases like heart disease and certain types of cancer.
2. Supports Eye Health: The high content of vitamin A in mango plays a crucial role in maintaining healthy vision. It helps protect the eyes from age-related macular degeneration, night blindness, and dry eyes.

Nutrient Values 

Serving Size	1 cup of mango cubes, 165g
Calories	99
Carbohydrates	24.7g
Proteins	1.4g
Fats	0.6g
Vitamin C Contents	122mg

How to Include it in your Diet? 

There are many ways to include mango in your diet. Here are a few ideas:

• Eat it fresh: Mangoes are delicious when eaten fresh. Simply slice the mango and enjoy it as a snack or dessert.
• Add it to a smoothie: Mangoes make a great addition to smoothies. Simply blend the mango with some yoghurt, milk, and ice for a refreshing and healthy drink.
• Use it in a fruit salad: Mangoes can be used to add sweetness and texture to salads. Simply chop up the mango and add it to your favourite salad recipe.

Oranges

Oranges are a popular citrus fruit known for their bright orange colour and refreshing taste. They are rich in essential nutrients and offer several health benefits, and comes first when talking about foods rich in vitamin C. Oranges come in a variety of types, including navel, Valencia, and blood oranges, and can be found in most parts of the world. They are also used to make juice, a popular beverage around the world.

Health Benefits

Oranges have many health benefits, including:

1. Promoting healthy skin: Oranges are rich in antioxidants, which can help to protect against damage from the sun and other environmental stressors and can help to promote healthy skin.
2. Supporting healthy digestion: Oranges are a good source of fibre, which can help to promote healthy digestion and prevent constipation in all body types.
3. Antioxidant Protection: Oranges are packed with various antioxidants, including flavonoids and phytochemicals, which help protect the body against chronic diseases by neutralising harmful free radicals.
4. Hydrating and Refreshing: Oranges have a high water content, making them hydrating and thirst-quenching. They can help replenish fluids in the body and keep you refreshed.

Nutrient Values 

Serving Size	100g
Calories	50.4
Carbohydrates	13.1g
Proteins	0.9g
Fats	0.2g
Vitamin C Contents	59mg

How to Include it in your Diet? 

The body will absorb the nutrient value and vitamin content of oranges when consumed in the fresh, raw and simplest form. Out of all the vitamin C foods, orange is a great choice because of various factors like affordability, available throughout the year and in most places of the world. Here are the ways to add oranges in your diet; 

• Orange Juice: If you think eating sliced oranges is not according to your preferences, blend them into a chilled glass of juice by simply adding the slices into a blender and try to avoid adding sugar to it. 
• Salad Toppings: Slice or segment oranges and use them as a topping for green salads or grain bowls. They add a tangy and sweet element to the dish and offer a blend of vitamin C foods altogether in a salad.
• Desserts and Baked Goods: Incorporate orange zest or juice into desserts like cakes, muffins, and cookies to enhance their flavour. You can also make orange-infused sauces or glazes. 

Papaya

Papaya has a vibrant orange flesh and sweet taste. It has a soft, buttery texture and is rich in essential nutrients. With its refreshing flavour and numerous health benefits, papaya is a delightful fruit to enjoy on its own or in various dishes and smoothies.

Health Benefits

1. Digestive Health: Papaya contains natural enzymes, such as papain, that aid in digestion and promote healthy gut function. These enzymes can help break down proteins and improve nutrient absorption, supporting overall digestive health.
2. Immune System Boost: Papaya is one of the vitamin C rich foods, excellent for immune-boosting properties. Vitamin C helps strengthen the immune system, promotes the production of white blood cells, and protects against common illnesses and infections.
3. Skin Health: Papaya is beneficial for the skin due to its high content of antioxidants, including vitamin C and beta-carotene. These antioxidants help reduce oxidative stress, fight free radicals, and promote a youthful complexion. Papaya is also known to have exfoliating properties, helping to remove dead skin cells and promote a smoother, brighter skin texture.

Nutrient Values 

Serving Size	100g
Calories	43
Carbohydrates	11.2g
Proteins	0.5g
Fats	0.3g
Vitamin C Contents	60mg

 

How to Include it in your Diet? 

Adding fresh papaya cubes to your diet is a delicious yet easy way to enjoy its tropical flavours and its numerous health benefits. You can enjoy papaya on its own as a refreshing snack or add it to fruit salads, smoothies, and yoghurt bowls for a burst of natural sweetness. Papaya can also be used to create salsas, dressings, and tropical salads, adding a unique twist to your meals. 

Out of all the vitamin C rich foods papaya has a lot of other benefits too, like the fibre, and antioxidants, that promote digestion, support immune health, and contribute to glowing skin. Incorporate this versatile fruit into your diet and savour its vibrant taste and nutritional advantages.

Parsley

Parsley is a popular herb widely used in culinary preparations and known for its vibrant green colour and fresh flavour. Parsley is characterised by its flat or curly leaves, which are highly aromatic and have a mild, slightly peppery taste. It belongs to the Apiaceae family and is native to the Mediterranean region.

 Health Benefits

1. Antioxidant properties: Parsley contains antioxidants, such as flavonoids and vitamin C, which help protect the body against damage caused by free radicals. These antioxidants may contribute to reducing inflammation and lowering the risk of chronic diseases.
2. Anti-inflammatory effects: Some compounds found in parsley, such as apigenin, have been studied for their anti-inflammatory properties. Consuming parsley may help reduce inflammation in the body, potentially benefiting conditions like arthritis and other inflammatory diseases.
3. Oral health: Chewing parsley leaves has been traditionally believed to freshen breath due to its natural deodorising properties. It may also have antimicrobial effects that can contribute to oral health.

Nutrient Values 

Serving Size	100g
Calories	37.8g
Carbohydrates	6.5g
Proteins	3g
Fats	0.8g
Vitamin C Contents	133mg

How to Include it in your Diet? 

It can be added to dishes as a garnish, used in salads, blended into smoothies, or incorporated into sauces and pesto. Enjoying parsley regularly can freshen your breath, promote oral health, and contribute to a well-rounded and nutritious diet.

Persimmons

They are orange or reddish-brown and have a sweet, slightly tangy flavour. Persimmons are of two main types: astringent and non-astringent. Astringent persimmons are high in tannins and must be fully ripened before they can be eaten. Non-astringent persimmons are lower in tannins and can be eaten when they are still firm.

Health Benefits

1. Heart health: The fibre content in persimmons can contribute to heart health by helping to lower cholesterol levels. Additionally, they are low in saturated fat and sodium, making them a heart-friendly food choice.
2. Digestive health: Persimmons are rich in dietary fibre, which aids in maintaining a healthy digestive system. Fibre promotes regular bowel movements, prevents constipation, and supports gut health.
3. Eye health: The vitamin A content in persimmons is essential for maintaining good vision and eye health. It helps protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration

Nutrient Values 

Serving Size	100g
Calories	70.8
Carbohydrates	18.6g
Proteins	0.6g
Fats	0.2g
Vitamin C Contents	7.5mg

How to Include it in your Diet? 

Start by simply eating them as a healthy and satisfying snack. Choose ripe persimmons with a soft texture and enjoy them on their own. You can also add persimmons to fruit salads for a burst of sweetness and texture. Another option is blending them into smoothies, combining them with other vitamin C foods and your choice of liquid like coconut water or milk. 

Persimmons can also be used in baked goods like cakes or bread, adding moisture and natural sweetness. Additionally, try slicing persimmons as a topping for salads or creating flavorful salsas or chutneys.

Remember to wash persimmons before consuming them and remove any stems or leaves. It’s best to store ripe persimmons at room temperature until they reach the desired ripeness. 

Pineapple

Pineapples are tropical fruits known for their distinct sweet and tangy flavour. They have a unique appearance with a spiky, rough exterior and a juicy, golden-yellow flesh inside. 

Health Benefits

1. Bone health: Pineapples contain manganese, a mineral important for maintaining healthy bones. Manganese contributes to the formation and maintenance of bone tissue, helping to support bone strength and prevent osteoporosis.
2. Hydration and electrolyte balance: With its high water content, pineapples can contribute to hydration and help maintain electrolyte balance in the body. This is important for optimal cellular function, muscle contractions, and overall fluid balance.
3. Immune support: Pineapple is one of the excellent vitamin C foods, which plays a vital role in supporting immune function. Vitamin C helps strengthen the immune system, promotes the production of white blood cells, and protects the body against harmful pathogens. 

Nutrient Values 

Serving Size	100g
Calories	49.2
Carbohydrates	13.2g
Proteins	0.5g
Fats	0.1g
Vitamin C Contents	33.15mg

How to Include it in your Diet? 

• Desserts: Pineapples can be a delightful addition to various desserts. Use them in fruit tarts, cakes, or as a topping for ice cream or yoghurt. Their natural sweetness and vibrant flavour can elevate your sweet treats.
• Fresh and raw: Enjoy pineapples as a refreshing snack on their own. Simply slice the fruit into wedges or cubes and savour its sweet and tangy flavour or you can add the slices with different colour fruits like pomegranate, apple and guava which are all listed under vitamin C foods. 
• Smoothies: Blend pineapples with your favourite fruits, such as bananas, strawberries, or mangoes, along with a liquid of your choice (water, coconut water, or almond milk). This creates a refreshing and vitamin-packed smoothie.

Plums

Plums are juicy and delicious fruits that can be consumed dried or fresh. Plums come in various colours, including red, purple, yellow, and green, and they vary in size and shape depending on the variety.

Plums are enjoyed worldwide for their delightful taste and versatility.

Health Benefit

Besides their delicious taste, plums offer several health benefits.

• They are rich in vitamins and minerals, including vitamin K, potassium, dietary fibre and, worth adding in your vitamin C foods list.
• The vibrant colours of plums indicate the presence of phytochemicals such as anthocyanins, which are powerful antioxidants that may help protect against chronic diseases and promote overall well-being.
• Plums are known for their potential digestive benefits due to their fibre content, which can help regulate bowel movements and promote a healthy digestive system.
• Additionally, the natural sugars present in plums provide a quick and natural energy boost.

Nutrient Values 

Serving Size	100g
Calories	45
Carbohydrates	11.3g
Proteins	0.7g
Fats	0.3g
Vitamin C Contents	6.3mg

How to Include it in your Diet? 

Incorporating plums into your diet is easy. You can enjoy them as a refreshing snack on their own, add them to fruit salads, blend them into smoothies, or use them as a flavorful ingredient in various recipes. Whether eaten fresh or cooked, plums are a tasty and nutritious addition to a well-balanced diet.

Potato

Potatoes are starchy root vegetables that belong to the Solanaceae family. They are one of the most widely consumed and versatile crops around the world. Potatoes have a brown or yellow skin and a soft, creamy flesh inside.

Health Benefits

Potatoes are highly nutritious and provide several essential nutrients.

1. They are a good source of carbohydrates, which are the body’s primary source of energy. They also contain dietary fibre, vitamins, and minerals. A meal with potatoes and green leafy veggies is one of the best vitamin C rich foods.
2. Potatoes are also rich in vitamin B6, potassium, and manganese. They are also low in fat and cholesterol-free.
3. They are a good source of dietary fibre, which aids digestion and helps maintain a healthy digestive system.
4. The high potassium content in potatoes supports proper muscle function and plays a role in maintaining a healthy blood pressure level.

Nutrient Values 

Serving Size	100g
Calories	96.6
Carbohydrates	22.2g
Proteins	2.6g
Fats	0.1g
Vitamin C Contents	27mg

How to Include it in your Diet? 

In culinary applications, potatoes are incredibly versatile. They can be boiled, steamed, roasted, mashed, fried, or baked, offering a wide range of textures and flavours. They serve as a staple ingredient in many traditional dishes, including mashed potatoes, French fries, potato salads, and gratins. Additionally, potatoes can be used as a thickening agent in soups and stews.

Rose Hips

They are small, berry-like structures that appear after the rose petals have fallen off. Rose hips are known for their vibrant colour and are harvested in the late summer or early autumn.

Health Benefits

1. Rose Hips are believed to support immune function, promote skin health, and aid in digestion. Rose hips are also known for their anti-inflammatory properties and may have a positive impact on joint health.
2. They are a rich source of vitamins, precisely a  great pick for vitamin C foods. In fact, rose hips contain a higher concentration of vitamin C, thus considered to be one of the great vitamin C rich foods than most citrus fruits.
3. They also provide vitamins A, E, and K, as well as several beneficial antioxidants.

Nutrient Values 

Serving Size	100g
Calories	162
Carbohydrates	38.22g
Proteins	1.6g
Fats	0.34g
Vitamin C Contents	426mg

How to Include it in your Diet? 

Rose hips are often used to make herbal teas, jams, jellies, syrups, and other food products. They can be dried and ground into a powder to be used as a natural flavouring or added to baked goods for a subtle floral taste. Rose hip tea, in particular, is popular for its soothing and refreshing qualities.

Strawberries

Strawberries are small, juicy fruits with a vibrant red colour, sweet and slightly tart taste. These berries are typically small in size and have a unique texture with tiny seeds embedded on their outer surface. Out of all the berries, these are a great pick for vitamin C rich foods. They are known for their heart-shaped appearance and are often consumed fresh or used as a key ingredient in numerous desserts, jams, sauces, and baked goods.

Health Benefits

Strawberries are not only delicious but also packed with essential nutrients.

1. They are a great pick when talking about vitamin C foods, providing more than 100% of the recommended daily intake in just one serving.
2. Additionally, strawberries are low in calories and fat while being high in dietary fibre, making them a nutritious choice for a balanced diet.
3. They are loaded with antioxidants that help protect the body against oxidative stress and inflammation.
4. The high vitamin C content supports a healthy immune system and promotes collagen production for healthy skin.

Nutrient Values 

Serving Size	100g
Calories	32.5g
Carbohydrates	7.7g
Proteins	0.7g
Fats	0.3g
Vitamin C Contents	59mg

How to Include it in your Diet? 

Pairing vitamin C foods like strawberries and mangoes with sources of iron can optimise iron absorption in the body. They can be eaten fresh on their own, added to salads for a burst of flavour, blended into smoothies, or used as a topping for yoghurt, oatmeal, or desserts. They can also be used in various recipes, such as strawberry shortcakes, strawberry pie, or strawberry-infused beverages.

Summer Squash

Summer squash, also known as yellow squash or zucchini, is a versatile and nutritious vegetable. It belongs to the Cucurbitaceae family and is characterised by its smooth, thin skin and mild flavour. Summer squash comes in various shapes and sizes, ranging from small and elongated to round and bulbous.

Health Benefits

1. In terms of health benefits, summer squash is low in calories and rich in nutrients.
2. It is a good source of dietary fibre, which aids in digestion and helps maintain a healthy weight.
3. Summer squash is also packed with vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. These nutrients contribute to a strong immune system, healthy vision, proper nerve function, and balanced electrolyte levels.

Nutrient Values 

Serving Size	100g
Calories	20.4
Carbohydrates	4.5g
Proteins	0.9g
Fats	0.3g
Vitamin C Contents	22.2mg

How to Include it in your Diet? 

Whether sautéed, grilled, roasted, or enjoyed raw, summer squash offers a versatile and tasty addition to your meals. Its mild flavour pairs well with a variety of ingredients and cooking methods. Incorporate summer squash into stir-fries, pasta dishes, casseroles, or soups to enhance their nutritional value and add a touch of freshness.

Yellow Peppers 

Yellow pepper, also known as yellow bell pepper, is a vibrant and nutritious vegetable that belongs to the Capsicum family. It is a variety of sweet pepper and is characterised by its bright yellow colour, crisp texture, and sweet flavour.

Health Benefits

They provide a significant portion of vitamin C recommended on a day basis, another good source of vitamin C foods. Here are the health benefits of yellow peppers;

1. Eye Health: Yellow peppers contain lutein and zeaxanthin, two carotenoids that are beneficial for eye health. These compounds help protect the eyes from age-related macular degeneration (AMD) and cataracts, promoting good vision and maintaining eye health.
2. Hydration: Yellow peppers have a high water content, contributing to overall hydration. Staying hydrated is essential for maintaining optimal bodily functions and supporting healthy skin.
3. Cancer Prevention: Yellow peppers are a good source of carotenoids, which are antioxidants that can help to protect against cancer. Specifically, yellow peppers contain high levels of lutein and zeaxanthin, which have been shown to have anti-cancer properties.

Nutrient Values 

Serving Size	100g
Calories	28
Carbohydrates	6.7g
Proteins	1.1g
Fats	0.2
Vitamin C Contents	184mg

How to Include it in your Diet? 

• Roasted or Grilled: Roasting or grilling yellow peppers brings out their natural sweetness and adds depth of flavour. Roasted or grilled yellow peppers can be served as a side dish, added to sandwiches or wraps, or used as a topping for pizzas and pastas.
• Raw in Salads: Slice yellow peppers into strips or cubes and add them to fresh salads. They bring a crunchy texture and a sweet, tangy flavour to your salad mix. Combine them with leafy greens, cherry tomatoes, cucumbers, and your choice of protein. 
• Stuffed Yellow Peppers: Remove cutting off the tops and then take out the seed. Fill the pepper with a delicious stuffing of your choice, such as quinoa, lean ground meat, rice, or a mixture of vegetables and cheese. Bake the stuffed peppers in the oven until they are tender and the filling is cooked thoroughly. 

Broccoli

Broccoli, a member of the cruciferous vegetable family, is a nutritious and versatile vegetable known for its distinct appearance and health benefits. It features a dense cluster of tightly packed green florets atop a sturdy stalk.

Health Benefits

1. Broccoli is a nutritional powerhouse. It is a rich source of dietary fibre, which aids in digestion and promotes satiety.
2. This cruciferous vegetable is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. It’s a great choice when talking about vitamin C foods.
3. It also contains phytochemicals such as sulforaphane and indole-3-carbinol, which have been associated with various health benefits.
4. Consuming broccoli can contribute to a well-rounded diet and support overall health.
5. Its high vitamin C content helps boost the immune system and promotes collagen production for healthy skin. The presence of vitamin K aids in blood clotting and bone health.

Nutrient Values 

Serving Size	100g
Calories	35
Carbohydrates	7.2g
Proteins	2.4g
Fats	0.4g
Vitamin C Contents	91.3mg

How to Include it in your Diet? 

• Steamed or Blanched: Steam the broccoli florets until they are tender-crisp. This cooking method helps retain the vibrant green colour and preserves the nutritional content. Add a sprinkle of salt and pepper, lemon juice for added flavour.
• Stir-Fry: Heat a small amount of oil in a pan, add chopped broccoli florets, and cook until they are bright green and slightly tender. Add your favourite stir-fry ingredients such as garlic, ginger, soy sauce, and paneer of choice for a balanced meal that has proteins and vitamin C rich foods. 
• Roasted: Roasting broccoli brings out its natural sweetness and adds a delightful caramelised flavour. Toss the broccoli florets with olive oil, salt, and pepper, then spread them on a baking sheet. Roast in a preheated oven at 425°F (220°C) for about 20 minutes until the edges become crispy and browned. This method gives the broccoli a slightly charred and nutty taste.

Benefits of Vitamin C Rich Foods For Your Body

It’s important to include Vitamin C foods in your meals to enhance iron absorption from plant-based sources. Our body neither produces vitamin c nor can retain those, so it becomes important to consume foods rich in vitamin C. One of the best things to note here is that intake of vitamin C is easily possible for all diet types irrespective of the fact if the person is non-vegetarian or vegetarian. Vitamin C foods play a vital role in collagen synthesis, promoting healthy skin and tissue repair. To sum up, vitamin C rich foods are beneficial because: 

• Boosts Immunity: Vitamin C foods boost immunity by supporting the production of white blood cells, which are crucial for fighting off infections and diseases. Also, protects immune cells from damage and enhances their overall function.
• Good for the heart: Vitamin C has antioxidant properties, which help reduce oxidative stress and inflammation in blood vessels. It also promotes the production of collagen, which supports the integrity and flexibility of arteries. 
• Good for eyes: It shields the eyes from damage caused by free radicals and oxidative stress. Vitamin C also supports the health of blood vessels in the eyes and aids in the synthesis of collagen, which is essential for maintaining the structure of the eye’s cornea and retina.
• Regulates iron absorption: Vitamin C has been scientifically shown to enhance the absorption of nonheme iron in the body. It acts as a reducing agent, converting ferric iron (Fe3+) to ferrous iron (Fe2+), which is more easily absorbed by the intestinal cells. This process is known as reducing iron to its more absorbable form.
• Good for skin: Vitamin C helps stimulate the production of collagen, promoting skin firmness and reducing the appearance of wrinkles and fine lines. It also helps brighten the skin tone, fade hyperpigmentation, and improve overall skin texture. Regular intake of vitamin C can contribute to a healthy, youthful-looking complexion. Moreover, one should consume Vitamin E foods as well for a glowing skin.

Incorporating vitamin C foods into your daily routine can be effortless and enjoyable. Simply snack on fresh and raw fruits throughout the day or include them as part of your breakfast or pre-lunch meal. By making these foods a regular part of your diet, you won’t need to stress about keeping track of specific vitamin C foods or maintaining a tedious checklist. Instead, consuming vitamin C rich foods should become a natural and enjoyable habit. (Buy Himalayan Organics Vitamin C Powder)

 

How much Vitamin C should we consume each day? 

The recommended daily intake of vitamin C varies depending on age, gender, and other factors. Here are the details; 

Age	Recommended Intake
–	Female	Male
0-6 months	40mg	40mg
7-12 months	50mg	50mg
1-7 years	15mg	15mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14-18 years	65mg	75mg
19+	75mg	90mg

However, some people may need more vitamin C, precisely 35mg more, such as smokers, pregnant or breastfeeding women, and people with certain medical conditions. The best way to ensure that you’re getting enough vitamin C is to eat vitamin C rich foods such as citrus fruits, kiwi, strawberries, papaya, bell peppers, broccoli, and Brussels sprouts.

If you’re concerned about your vitamin C rich foods intake, talk to your doctor or a registered dietitian and take the required tests to check the required level of vitamin C. 

FAQs

Which food is highest in vitamin C?

Guava, all the citrus fruits (oranges, kiwi, pineapple and lemons are considered to be the best source of vitamin C foods and the powerhouse of vitamin C. These can be enjoyed fresh, blended into smoothies, or added to various dishes. 

How can I get more vitamin C in my body?

To get more vitamin C in your diet, you can eat fruits and vegetables, take a supplement, drink vitamin C-rich beverages, cook your food lightly, eat your fruits and vegetables raw, and add vitamin C foods to your meals. Vitamin C is important for maintaining healthy skin, bones, and immune function.

What vitamin C is good for?

Consuming Vitamin C foods helps in maintaining healthy skin, bones and immune function. It is also a powerful antioxidant that can help to protect your body against chronic diseases and support healthy digestion and weight management.

What are the 5 benefits of vitamin C?

Eating vitamin C rich foods supports healthy skin, bones, and immune function, protects against chronic diseases, promotes healthy digestion and weight management, and helps to reduce the risk of iron deficiency.