When you think of food sources of vitamin C, citrus, like grapefruit, often comes to mind—and for good reason.
A cup of raw, pink and red grapefruit offers about 71.8 milligrams of vitamin C. This nearly meets the recommended Daily Value of vitamin C for adults—90 milligrams for males and 75 milligrams for females.
However, grapefruit isn’t your only option. Some other foods have even higher vitamin C content.
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- Vitamin C content: 1650 mg
- DV of vitamin C: 2,200% for women and about 1,833% for men
- Serving size: 1 cup
Also known as Barbados cherry, red acerola cherries are predominantly found in the warmer parts of South America. Some varieties may taste tart and acidic. They are considered a superfood that contains phytonutrients like phenolics, flavonoids, and anthocyanins, which help lower the risk of many chronic diseases.
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- Vitamin C content: 541 mg
- DV of vitamin C: 721% for women and about 601% for men
- Serving size: 1 cup
Rose hips are edible, fruit-like seed pods of the rose plant. They have many uses in different cuisines, including making jam and jellies, soup, bread and pies, marmalade, beverages, and wine. You can also eat them raw like berries.
Rose hips are a rich source of bioactive compounds, particularly antioxidants like vitamin C, carotenoids, polyphenols, and tocopherols. They may be beneficial for fighting off infections, lowering inflammation, and slowing down aging.
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- Vitamin C content: 376 mg
- DV of vitamin C: 501% for women and about 418% for men
- Serving size: 1 cup
Guava contains up to five times more vitamin C than a similar serving of grapefruit. It contains fiber, which supports digestion and the gastrointestinal tract. Guava also contains pectin, a natural water-soluble fiber that promotes blood sugar management.
Other nutrients you obtain from eating guavas include:
- Vitamin A
- Carbohydrates
- Magnesium
- Calcium
- Potassium
- Phosphorus
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- Vitamin C content: 203 mg
- DV of vitamin C: 270% for women and about 225% for men
- Serving size: 1 cup
Black currants are small, dark purple, tart-flavored berries that are nutrient-rich. They are touted for having an abundance of vitamin C, antioxidants, and gamma-linolenic acid (GLA), an essential polyunsaturated fatty acid.
Black currants’ rich purplish color comes from the abundant presence of anthocyanin, which potentially offers antioxidant properties.
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- Vitamin C content: 191 mg
- DV of vitamin C: 255% for women and about 212% for adult men
- Serving size: 1 cup (chopped)
Red bell peppers are good sources of vitamin A, folate, phosphorus, magnesium, iron, and potassium.
Because of red bell peppers’ rich nutritional profile, consuming them offers a range of health benefits, including improved eye health, a boosted immune system, and a lower risk of iron deficiency anemia.
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- Vitamin C content: 81.2 mg
- DV of vitamin C: 108% for women and about 90% for men
- Serving size: 1 cup
Broccoli is a highly nutritious vegetable packed with vitamins C, K, and A; minerals; and antioxidants. They are low in calories but high in fiber, making them great for weight management.
Other potential health benefits of broccoli include supporting heart health by lowering blood cholesterol levels, supporting collagen production and iron absorption, and promoting digestive health.
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- Vitamin C content: 74.8 mg
- DV of vitamin C: 100% for women and about 83% for men
- Serving size: 1 cup
Brussels sprouts are known to have not only high vitamin C content, but also an abundance of vitamin K. A cup offers up to 156 mcg of vitamin K, which is even more than the recommended DV for adults.
Similar to broccoli, Brussels sprouts are one of the primary plant-based sources of sulfur compounds, which are thought to have potential anticancer and anti-inflammatory effects.
Vitamin C is an essential micronutrient needed for optimal body function. Your body does not produce vitamin C and also does not store it. Therefore, it is vital that your diet includes foods rich in this vitamin. This can also include fortified foods and supplements.
When you consume vitamin C-rich foods, you potentially gain benefits, such as:
- Wound healing support
- Boosted immune system
- Better iron absorption
- Promotion of collagen production
- Reduced risk of chronic medical conditions like cardiovascular diseases and cataracts
Having an extremely low vitamin C level can lead to a condition called scurvy, which can cause symptoms such as weakness, gum disease, poor wound healing, anemia, and joint pain.
