Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a critical role in supporting immune function, collagen production, iron absorption, and overall cellular health. Unlike some other vitamins, our bodies can’t produce or store vitamin C, so we must get it through our diets regularly. A deficiency in this vital nutrient can lead to fatigue, weakened immunity, poor wound healing, and more serious conditions like scurvy. Thankfully, many fruits and vegetables offer a rich supply of vitamin C—and some may surprise you.

Sea Buckthorn: The Vitamin C Champion

With a staggering 400 mg of vitamin C per 100 grams, sea buckthorn tops the list. These small orange berries are not just rich in vitamin C, but also packed with omega fatty acids and antioxidants that support skin health, immune function, and cardiovascular well-being. Often consumed in juice, oil, or supplement form, sea buckthorn is a true superfruit.

Guava: Tropical Powerhouse with 228 mg/100g

Guava is more than just a delicious tropical treat. It offers over twice the daily recommended intake of vitamin C in just 100 grams. Guava also provides fiber, folate, and potassium, making it excellent for heart health and digestion. Consuming guava regularly can help boost immunity and promote glowing skin.

Blackcurrants: Antioxidant-Rich Berries (200 mg/100g)

Blackcurrants are often overlooked but pack a major punch. In addition to their high vitamin C content, they are rich in anthocyanins—a type of antioxidant known for fighting inflammation and supporting eye health. Blackcurrants can be enjoyed in jams, teas, and smoothies.

Chili Peppers: Spicy and Supportive (143 mg/100g)

Chili peppers are not only heat-packed, they’re nutrient-dense. Their vitamin C content supports immunity and collagen formation, while the capsaicin within may help boost metabolism and reduce pain. A small amount added to meals can make a big nutritional difference.

Parsley: The Unsuspecting Herb (133 mg/100g)

Parsley isn’t just a garnish. It’s one of the most underrated sources of vitamin C. Adding fresh parsley to your meals—whether in salads, soups, or smoothies—can elevate your nutrient intake with little effort.

Bell Peppers: Colorful and Nutrient-Rich (128 mg/100g)

Bell peppers, especially the red variety, are among the richest vegetable sources of vitamin C. In addition to supporting immune health, they are high in beta-carotene, which the body converts into vitamin A for vision and skin health. Bell peppers are great raw, roasted, or stir-fried.

Kiwi Fruit: Tart and Powerful (93 mg/100g)

Kiwi is a tangy fruit with a unique flavor and a high vitamin C content. It supports immune health, aids digestion with its natural enzymes, and improves skin texture. Kiwi also contains vitamin K, vitamin E, and potassium.

Broccoli: Cruciferous and Complete (89 mg/100g)

Broccoli is a cruciferous vegetable that not only contains a healthy dose of vitamin C but also provides fiber, folate, and phytochemicals with cancer-fighting properties. Light steaming preserves its nutrients while enhancing its digestibility.

Persimmon: A Sweet Source (66 mg/100g)

Persimmons are sweet, bright-orange fruits that offer a good amount of vitamin C along with manganese, beta-carotene, and soluble fiber. They support healthy vision and digestion and can be enjoyed fresh or dried.

Papaya: Enzyme-Rich and Nourishing (61 mg/100g)

Papaya contains both vitamin C and papain, an enzyme that aids digestion. This tropical fruit is also anti-inflammatory and rich in carotenoids. Adding papaya to smoothies or fruit salads is a tasty way to get your daily nutrients.

Snow Peas: Crisp and Refreshing (60 mg/100g)

Snow peas offer a refreshing crunch and a surprising dose of vitamin C. They are low in calories, high in fiber, and great in stir-fries or eaten raw as a snack.

Strawberries: Classic and Powerful (59 mg/100g)

Strawberries are among the most popular fruits and for good reason. They’re not only rich in vitamin C but also packed with antioxidants and anti-inflammatory compounds that support heart health and blood sugar regulation.

Lemons and Oranges: The Citrus Staples (53 mg/100g)

Lemons and oranges are the go-to examples of vitamin C-rich foods. Both support hydration, immunity, and digestion. Lemon water in the morning can aid in detoxification, while oranges make a perfect on-the-go snack.

Cauliflower: The White Wonder (48 mg/100g)

Cauliflower may not seem like a vitamin C-rich vegetable, but it offers a solid amount. It’s also rich in fiber and supports detoxification pathways in the liver. Roasted, steamed, or riced, cauliflower is a versatile health food.

Cabbage: Humble but Healing (36 mg/100g)

Cabbage, whether green or red, is an affordable and nutritious vegetable loaded with vitamin C. It supports digestion and inflammation reduction and can be fermented into sauerkraut for added probiotic benefits.

How to Maximize Your Vitamin C Intake

To retain the vitamin C content of fruits and vegetables, it’s best to consume them raw or lightly cooked, as this nutrient is water-soluble and heat-sensitive. Avoid overboiling or excessive microwave heating, as this can destroy the vitamin. Combining vitamin C-rich foods with iron-rich meals can enhance non-heme iron absorption, especially important for vegetarians.

Conclusion: Simple Foods, Powerful Benefits

Vitamin C is essential for optimal health, and incorporating a variety of these foods into your diet can help prevent deficiencies, support immunity, and enhance vitality. From berries and peppers to papaya and parsley, nature has provided us with an abundance of choices to stay strong, vibrant, and resilient. By being mindful of your intake and opting for fresh, whole foods, you can give your body the tools it needs to thrive.