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15 Foods with High Levels of Vitamin C

Vitamin C is an essential vitamin needed by the body to ensure proper growth and repair of skin, tendons, ligaments, bones, teeth, and cartilage. Vitamin C is also needed by the body so that it can properly absorb iron. It is also a natural antioxidant and helps prevent and reduce damage caused by free radicals.

Because the body cannot produce vitamin C on its own and is unable to store it, it is very important to make sure you get enough from your diet on a daily basis.

Vitamin C Foods

Below are some of the food options with the highest daily values of vitamin C.

1. West Indian Cherries

Single-handedly the best source of vitamin C, West Indian Cherries provides you with well over 2,000% DV of vitamin C in just 1 one-cup serving. These cherries contain 1,644 mg of vitamin C (which translates to an average 2,740% DV) and are also rich in fiber.

2. Yellow Bell Peppers

Get ready to be floored: one whole yellow bell pepper contains over 300 mg of vitamin C, which translates to 569% of your daily needs! Try adding bell peppers to your salads, or any dish to get more vitamin C every day.

3. Papaya

Yet another vitamin C-rich fruit, papaya provides 188 mg of vitamin C per serving (1 medium papaya), which translates to about 313% DV. Papayas are also rich in calcium, potassium, and vitamins A and B.

4. Guavas

One whole guava will provide you with 125 mg of vitamin C, which is about 200% of your DV needs. Even better news? One guava will only cost you 37 calories.

5. Sun-Dried Tomatoes

Sun-dried tomatoes are not only great in foods, but they are also rich in vitamin C as well. One cup will provide you with 112 mg (187% DV) of vitamin C.

6. Chili Peppers

One hot green chili pepper delivers 182% DV of vitamin C and costs you just 18 calories. Following just a little behind, red hot chili peppers will deliver 108% DV with 65 mg of vitamin C per serving.

7. Strawberries

Because they are so sweet and tasty, eating more strawberries won’t be a problem for many. One cup of strawberries will provide you with 98 mg of vitamin C, which translates to about 163% DV.

8. Kiwi

Good things truly do come in small packages, and this is true with the kiwi fruit. One kiwi will meet 141% of your daily vitamin C needs.

9. Broccoli

Another surprising element on the list, broccoli will provide you with 81 mg of vitamin C (or about 135% DV) in just one cup of the delicious green stuff. Broccoli is also rich in fiber and other vitamins and minerals needed for a healthy body.

10. Kale

While many think only fruits are rich in vitamin C, there are many vegetables that are rich in vitamin C as well. For just 34 calories, one cup of kale delivers about 134% of your daily vitamin C needs.

11. Pineapples

Pineapples are easy to incorporate into your diet, whether as a snack or in a smoothie. Not only are pineapples tasty, but they also provide you with 79 mg of vitamin C (131% DV) in just one cup of the fruit.

12. Mangoes

Mangoes are a popular fruit rich in vitamins such as A, E, B6, and, of course, C in addition to minerals like fiber and potassium. One mango will provide you with just under 100% DV (about 96%) of the Vitamin C the body needs.

13. Cauliflower

One cup of cauliflower provides the body with 77% DV of the Vitamin C it needs (46.4 mg), which is ¾ of the amount the average adult needs per day. Cauliflower not only contains high levels of vitamin C, but it has a low calorie count (25 calories) as well.

14. Red Cabbage

One cup of chopped, fresh red cabbage adds 85% DV (50.73 mg) of Vitamin C the body needs, plus a good amount of Vitamin A and fiber. Red cabbage can be added to salads and other side dishes.

15. Oranges

The most commonly known source of vitamin C, one orange (including the pulp) supplies 60% DV (36.11 mg) of Vitamin C the body needs. Oranges are also an excellent source of potassium, folic acid, and B vitamins.

16. Garden Cress

Commonly used in garnish, garden cress is packed with vitamins and minerals, supplying a great deal of nutrients to a healthy diet. One cup of this leafy green contains 58% DV (34.5 mg) of Vitamin C the body requires, plus protein, fiber, Vitamin A, calcium, Folate, and a rich supply of iron.

Other Foods

While this list includes some of the richest vitamin C foods, there are still many more options out there. Spinach, brussel sprouts, mustard greens, turnip greens, tomatoes, dried coriander, and cantaloupe, will all help you reach your daily vitamin C needs.

Even some herbs and spices, such as parsley, chives, dried basil, and clove, contain smaller amounts of vitamin C. Remember to combine these vitamin C-rich foods with a well-balanced diet to keep your body healthy and working at its best.

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One Response Comment

  • SHW  January 31, 2016 at 2:28 pm

    I saved my own life from cervical cancer in the 60’s with mega dosages of vitamin C made from Acerola Cherries with Rutin and bioflavonides. I now buy manna-C, along with advanced ambrotose to enhance cell to cell communication. Or buy in bulk from Amazon and make my own capsules. Included Vitamin E-mixed tocopherals and ample amounts of Vitamin A and D. Or from cod liver oil. And, chlorophyll from parsley or seaweed got to the center of each cells and have them a shot of oxygen and helped alkalize the ph balance away from high acidic ph. Very important.

    Today clinics in Mexico who has a high degree of success for reversing cancer, use IV’s of Vitamin C, Glutathione, and Alpha Lipoic Acid. This is also considered an anti aging formula by Linus Pauling. Feeding cells what they need to thrive is important.

    A combination of cannabis oil, glutathione, and flaxseed or coconut suppositories is great cancer therapy or to detoxify blood and organs.

    Cannabis Oil and Vitamin C, along with Co Q 10 and Hawaiian Spirulina is a great therapy for lung cancer and restoring from years of smoking damage. Our bodies have receptors in the lungs for cannabis. Green tea cleans receptors and mangoes enhance cannabis bio availability.

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