10 Richest Sources of Vitamin C You Must Add to Your Diet
Vitamin C, or ascorbic acid, is one of the most powerful nutrients the human body needs every single day. It is a water-soluble vitamin, which means our body cannot store it for long. That’s why a consistent intake through food is essential.
Vitamin C helps in:
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Boosting the immune system
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Producing collagen for skin, hair, and joints
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Healing wounds and injuries
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Enhancing iron absorption
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Reducing oxidative stress and inflammation
The recommended daily intake (RDI) for vitamin C is:
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90 mg for men
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75 mg for women
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+35 mg for smokers
Now let’s explore the 10 richest natural food sources of vitamin C that can give your body the nutrients it craves.
1. Guava
Guava tops the chart as one of the richest sources of vitamin C.
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Vitamin C Content: About 228 mg per 100 g, which is more than 2.5 times the daily requirement.
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Benefits:
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Boosts immunity
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Improves skin glow and elasticity
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Controls blood sugar levels due to its high fiber
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💡 Eating just one guava a day can almost double your vitamin C intake.
2. Kiwi
This small, fuzzy fruit is a nutritional powerhouse.
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Vitamin C Content: Around 92 mg per 100 g (one medium kiwi gives about 71 mg).
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Benefits:
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Supports respiratory health
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Reduces risk of blood clots
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Aids in better sleep due to serotonin content
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3. Bell Peppers (Capsicum)
Bell peppers, especially the red variety, are loaded with vitamin C.
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Vitamin C Content:
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Red bell pepper: 190 mg per 100 g
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Green bell pepper: 120 mg per 100 g
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Benefits:
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Great for eye health (rich in beta-carotene)
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Reduces risk of chronic inflammation
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Improves skin health
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4. Strawberries
Strawberries are not only delicious but also a super source of vitamin C.
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Vitamin C Content: About 59 mg per 100 g.
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Benefits:
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High antioxidants fight aging and oxidative stress
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Boosts heart health
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Promotes healthy, radiant skin
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5. Oranges and Citrus Fruits
Citrus fruits are the most popular vitamin C-rich foods.
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Vitamin C Content:
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Orange: 53 mg per 100 g
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Grapefruit: 37 mg per 100 g
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Lemon: 40 mg per 100 g
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Benefits:
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Strengthens the immune system
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Supports hydration with natural electrolytes
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Prevents kidney stones
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💡 A single medium orange provides 70 mg of vitamin C, covering most of your daily needs.
6. Papaya
This tropical fruit is a vitamin C goldmine.
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Vitamin C Content: 62 mg per 100 g.
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Benefits:
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Improves digestion (contains papain enzyme)
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Boosts collagen production for youthful skin
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Reduces inflammation in arthritis
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7. Acerola Cherries (Barbados Cherry)
Acerola cherries are among the highest vitamin C foods on Earth.
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Vitamin C Content: An incredible 1677 mg per 100 g.
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Benefits:
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Prevents and reverses vitamin C deficiency quickly
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Protects against oxidative stress
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Improves memory and brain health
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💡 Just one acerola cherry contains more vitamin C than an orange!
8. Kale (and Other Leafy Greens)
Dark leafy greens like kale, spinach, and mustard greens are excellent plant sources.
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Vitamin C Content: Kale offers about 120 mg per 100 g.
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Benefits:
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Combats inflammation
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Rich in vitamin K, iron, and calcium
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Supports detoxification
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9. Pineapple
Apart from its sweet tropical flavor, pineapple is a strong vitamin C source.
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Vitamin C Content: About 47 mg per 100 g.
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Benefits:
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Contains bromelain enzyme (supports digestion)
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Reduces muscle soreness
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Boosts wound healing
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10. Broccoli and Brussels Sprouts
Both belong to the cruciferous vegetable family and are full of vitamin C.
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Vitamin C Content:
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Broccoli: 89 mg per 100 g
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Brussels sprouts: 85 mg per 100 g
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Benefits:
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Rich in antioxidants and fiber
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Supports detoxification
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Reduces cancer risk
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Quick Comparison Table
| Food | Vitamin C (mg per 100 g) | % Daily Value (Approx.) |
|---|---|---|
| Acerola Cherries | 1677 mg | 1800% |
| Guava | 228 mg | 250% |
| Red Bell Pepper | 190 mg | 210% |
| Kale | 120 mg | 130% |
| Kiwi | 92 mg | 100% |
| Broccoli | 89 mg | 98% |
| Strawberries | 59 mg | 65% |
| Papaya | 62 mg | 70% |
| Orange | 53 mg | 60% |
| Pineapple | 47 mg | 50% |
Final Thoughts
Vitamin C is one of the most vital nutrients for human health. From fighting infections to supporting glowing skin, it does it all. Since our bodies cannot make it, including fruits like guava, kiwi, papaya, and citrus fruits, or vegetables like kale and bell peppers is the easiest way to stay healthy.
If fresh produce isn’t available, acerola cherry powder and supplements can also help meet your daily vitamin C needs.