Personal Care

Alternative Care

Foods High in Vitamin C

Foods High in Vitamin C

Vitamin C, or ascorbic acid, is a powerful antioxidant that provides numerous benefits. Vitamin C reduces damage on the cellular level, which can cause cancer and tumor growth. DNA damage along with inflammation is often the cause of a myriad of degenerative diseases, including cardiovascular disease, eye disease and asthma. Vitamin C also combats the effects of tobacco smoke on the body, can help shorten the duration of the common cold and help the body overcome the bacterial infection known as H. Pylori.

Many people do not realize just how many foods contain this all important vitamin. Vitamin C is not just found in citrus fruits, such as oranges, lemons and grapefruits. It is also found in dark leafy green vegetables, berries and papayas. The daily recommended value of vitamin C is currently 60 milligrams. The following list of foods will help ensure that you are consuming enough vitamin C each day.

Citrus Fruits

Most people know that citrus fruits are rich in vitamin C; however, most do not realize just how much vitamin C each type of citrus contains. One orange contains 69.7 milligrams of vitamin C, a lemon contains 44.4 mg, a Clementine contains 36 milligrams and a half of a grapefruit contains 57 percent of the daily value.


Strawberries are packed with vitamin C. In fact, one cup of strawberries contains 97.6 milligrams of vitamin C. Other berries rich in vitamin C include raspberries, blackberries and blueberries. A cup of raspberries contains 32.4 mg, a cup of blackberries has 30 milligrams of vitamin C and a cup of blueberries contains 14.4 milligrams of ascorbic acid.


Most people do not realize that peppers contain more vitamin C than citrus fruits. A yellow bell pepper contains 341.3 milligrams of vitamin C, sweet green peppers have 132 milligrams and sweet red peppers have 209.4 milligrams of ascorbic acid.


Did you know that a cup of kale contains 80.4 milligrams of vitamin C? That is more than 134 percent of the daily recommended value! Other dark leafy vegetables that are high in vitamin C include turnip greens, Swiss chard and spinach.


One cup of broccoli contains 81.2 milligrams of vitamin C, while cauliflower contains 51.6 mg. Green cabbage contains 60 percent of the daily recommended value, while red cabbage contains 85 percent of the daily recommended value of vitamin C.


Papaya is rich in vitamin C. In fact, one small papaya contains over 95 milligrams of ascorbic acid. Mangoes contain 100 percent of the recommended daily value, and pineapple contains 78.6 milligrams of vitamin C.


Guavas contain more than 200 percent of the recommended daily allowance of vitamin C. In fact, one fruit contains 125.6 milligrams. Kiwifruit is another vitamin C dense food. One kiwi contains 64 milligrams of vitamin C, which is more than the recommended value.

The antioxidant vitamin C is found in a variety of fruits and vegetables. Ascorbic acid protects against disease, helps the body detoxify and improves immunity within the body. Eat a variety of vitamin C rich foods and a vitamin C supplement to improve your health, protect against disease and live a longer, happier, fuller life.