Kiwis are one of the best sources of vitamin C you can eat. They pack 134 milligrams of vitamin C per cup, which is 148% of the Daily Value (DV). However, many other foods have just as much, or more, vitamin C than kiwi.
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- Vitamin C: 191 milligrams (mg), 212% of the DV
- Serving size: 1 cup, chopped
Red bell peppers are one of the most concentrated sources of vitamin C you can eat. In fact, they have significantly more vitamin C than an orange.
Red peppers have considerably more vitamin C and other nutrients, like vitamin A and antioxidants, because they are fully ripe, unlike green peppers, which are picked earlier.
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- Vitamin C: 376 mg, 418% of the DV
- Serving size: 1 fruit, without recluse
Guava is a tropical fruit that’s known for its sweet, slightly tart taste. It is native to Mexico, Central America, and South America. It can be eaten raw, and its flesh can be white, yellow, pink, or red.
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- Vitamin C: 203 mg, 225.5% of the DV
- Serving size: 1 cup
Black currants are small, tangy berries with an impressive vitamin C content. Just one cup provides over 225% of the daily value, making them a much better source than kiwis.
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- Vitamin C: 2,300–3,150 mg, over 2,500% of the DV
- Serving size: 3.5 ounces, approximately 3/4 cup of sliced plums
Kakadu plums are fruits native to Australia that are exceptionally high in vitamin C. Just 3.5 ounces pack over 2,500% of your daily vitamin C needs. Kakadu plums have been shown to contain about five times more antioxidants than blueberries.
Fresh Kakadu plums are hard to find outside of Australia, but Kakadu plum powder is widely available online.
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- Vitamin C: 136 mg, 151% of the DV
- Serving size: 1 cup
Litchis, also known as lychees, are a type of fruit native to China. These unique-looking, sweet fruits contain an impressive array of antioxidant plant compounds, including polyphenol compounds. This high vitamin C content helps boost your immune system, supports skin health, and provides antioxidant protection.
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- Vitamin C: 364 mg, 404% of the DV
- Serving size: 1 cup, chopped or diced
In addition to their intense, spicy flavor, chili peppers are an excellent source of vitamin C, packing hundreds more grams per cup than kiwifruit. Chili peppers are also known for their high levels of capsaicin, a compound that gives them their spicy taste and impressive health benefits.
Vitamin C is a water-soluble vitamin, meaning it’s not stored in large amounts in the body and must be consumed daily in order to maintain healthy blood levels.
Vitamin C plays many important roles in health. It functions as a powerful antioxidant, neutralizing free radicals and protecting cells from oxidative damage.
Beyond its role as an antioxidant, vitamin C is critical for the production of collagen, a protein that supports skin elasticity, wound healing, joint, and bone health. It also enhances the absorption of iron and supports immune function.
Adults need about 75–120 milligrams of vitamin C per day, depending on age, sex, and whether they’re pregnant or breastfeeding. Studies show that high dietary intake of vitamin C is linked to several health benefits, including a decreased risk of several cancers, including lung cancer.
