15+ Vitamin C-Rich Fruits & Vegetables

Vitamin C is most-known as a remedy against the common cold. This essential vitamin is needed by our body to repair tissues, heal wounds, and for the maintenance of strong teeth, bones, and cartilage. A diet high is Vitamin C is known to delay the aging process, as well as reduce the risks of cancer, heart disease, and arthritis. Here are 15 fruits and vegetables high in Vitamin C, to include in your diet:

Fruit or Vegetable Serving Size Vitamin C per serving (mg)  
1. Guava 1 fruit 206
2. Bell peppers

  • Yellow
  • Red
  • Green
Half cup diced, raw  



3. Papaya Half a small fruit 94
4. Kiwi 1 fruit 84
5. Citrus Fruits

  • Orange
  • Grapefruit
  • Clementine

1 medium fruit

Half a fruit

1 fruit





6. Broccoli Half cup, cooked 54
7. Strawberries Half cup 52
8. Brussel Sprouts 4 38-52
9. Pineapple half cup, diced 39-49
10. Kohlrabi half cup, cooked 47
11. Snow peas half cup, cooked 41
12. Cantaloupe half cup diced 31
13. Leafy Greens

  • cabbage
  • kale
  • bok choy
  • collard green
  • spinach
Half cup





14. Mango half fruit 29
15. Cauliflower half cup, cooked 29


Are you getting enough Vitamin C?

The following is the required daily intake of Vitamin C:


19+: 90mg


19+: 70mg

Pregnant: 85mg

Nursing: 120mg


boys 14-18: 75mg

girls 14-18: 65mg


9-13: 45mg

4-8: 25mg

1-3: 15mg


– Other sources of vitamin C include tomatoes, avocado, sweet potatoes and white potatoes with the skin, fresh herbs such as coriander, parsley, and basil, and berries.

– According to Health Canada, it is beneficial for those who smoke or who are around second-hand smoke, to get an extra 35mg of Vitamin C per day.

– Taking high doses of Vitamin C does not prevent colds and it may cause upset stomach and diarrhea. One should not exceed 2000mg of Vitamin C per day.

– Consuming Vitamin C-rich foods during colds, may help lessen the symptoms and duration of the cold.

– Vitamin C helps the body absorb iron from plant-based sources. Click here to read more about iron.

To read more about Vitamin C, the role of Vitamin C in our bodies, defiency symptoms, and more click here.

Feature Image: alternativemedicine.com

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