Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles. The richest natural sources of vitamin C are fruits and vegetables.
Citrus fruits may be the most famous source of vitamin C, however a wide variety of fruits and vegetables are rich in this vitamin also. They may even exceed the amounts found in citrus fruits. A diet rich in vitamin C is an essential step toward good health and disease prevention.
Evidence does not support its use for the prevention of the common cold and flu. There is, however evidence that regular use may shorten the length of colds and reduce the symptoms of a cold, making it less severe.
Top 10 foods that are high in vitamin C
1.Kakadu plums
The Australian native superfood, kakadu plum contains 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum has 481 mg of vitamin C. It’s also rich in potassium, vitamin E and the antioxidant lutein.
2. Acerola cherries
Just one-half cup (49 grams) of red acerola cherries provides about 822 mg of vitamin C.
3. Rose hips
This small, sweet, tangy fruit from the rose plant is loaded with vitamin C. Approximately six rose hips provide 119 mg of vitamin C.
4. Chili peppers
One green chili pepper contains 109 mg of vitamin C, one red chili pepper delivers 65 mg. Chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation.
5. Sweet yellow peppers
The vitamin C content of sweet or bell peppers increases as they mature. Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, which is double the amount found in green peppers.
6. Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C. Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
7. Parsley
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C. Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.
8. Mustard spinach
One cup of raw chopped mustard spinach provides 195 mg of vitamin C. Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C.
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.
9. Kale
Kale is a cruciferous vegetable. One cup of chopped raw kale provides 80 mg of vitamin C. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin.
One cup of cooked kale provides 53 mg. While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying or steaming leafy greens helps release more of their antioxidants. These potent antioxidants may help reduce chronic inflammatory diseases.
10. Kiwi
One medium kiwi stores 71 mg of vitamin C.
Studies have shown that the vitamin-C-rich kiwifruit may help reduce oxidative stress, lower cholesterol and improve immunity.
A study in 30 healthy people aged 20–51 found that eating 2–3 kiwis every day for 28 days reduced blood platelet stickiness by 18% and lowered triglycerides by 15%. This may reduce the risk of blood clots and stroke.
Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just one week, having increased by 304%.
