what are the best Food with highest vitamin c

Vitamin C is a water-soluble vitamin. It is necessary for healthy growth and development. let’s check Food with highest vitamin c

The water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. Although the organisasation keeps a small reserve of these vitamins, they must be taken regularly to avoid a shortage in the body.


Vitamin C is needed for tissue growth and repair in all parts of the body. Is used for:

  • Form an essential protein used to produce the skin, tendons, ligaments and blood vessels
  • Heal wounds and form scar tissue
  • Repair and maintain cartilage, bones, and teeth
  • Help iron absorption
  • Vitamin C is one of many antioxidants. Antioxidants are nutrients that block part of the damage caused by free radicals.
  • Free radicals occur when the body breaks down food or when you are exposed to tobacco smoke or radiation.
  • The accumulation of free radicals is mostly responsible for the aging process.
  • Free radicals can play a role in cancer, heart disease, and disorders such as arthritis.
  • The body cannot produce vitamin C alone, neither it preserves it. It is important to include many foods that contain this vitamin in our regular food.

Vitamin C has been a home remedy for the common cold.

Studies show that, for most people, vitamin C supplements or foods rich in that vitamin don’t reduce the chances of getting the regular cold.

People who take vitamin C supplements regularly may have slightly shorter colds or slightly little symptoms.

Having a vitamin C supplement after a cold starts doesn’t seem to work.
Food sources of vitamin C.


Many people are unaware of how healthy strawberries are for our body, not only because they carry a lot of vitamin C, but also because they act as powerful antioxidants and also contain a lot of fiber. Whenever this fruit is in season … try to include strawberries in your diet!

how much vitamin c in an orange


Many people believe that oranges are the foods with the most vitamin C there are 53.2mg of vitamin C. However, although they contain a high percentage of this vitamin, other foods such as strawberries contain more.

However, oranges can be consumed more months per year for the number of varieties that exist and, in addition, as dessert, snack, breakfast, whole, in juice, cooked with foods such as duck, chicken, etc.


Kiwis, originating in New Zealand, are known for their high percentage of fiber. They also contain a lot of vitamin C, and even a lot of potassium, as much as bananas. There are many studies that refer to the benefits of this fruit in children and adolescents, ensuring that kiwis are able to greatly strengthen the respiratory system, among other things.


Surely many of you forget to include papayas in your diet. This is a mistake because, in addition to being a very rich and tasty fruit, a serving of papaya a day provides our body with the recommended amount of vitamin C daily. In addition, papaya also contains a lot of vitamin A, also very beneficial for our body.


Peppers are one of the vegetables that contain the most vitamin C. It is very healthy to include them in the diet, not only for the contribution of vitamin but also for the contribution of beta carotene. That said, you are sure to ask which of all peppers is the best. The truth is that all are very healthy, however, yellow pepper is the one that contains the most vitamin C.

Brussels sprouts

The famous Brussels sprouts loved and hated in equal parts, are one of the foods that should not be missing in a balanced diet. This food contains many vitamins, among which the following stand out: vitamin C, vitamin K, folate, vitamin A, manganese, potassium and, also, fiber.


Broccoli is one of the most suitable foods to detoxify our bodies. This is because a single serving of broccoli contains approximately 100 mg of vitamin C. It is a great contribution of vitamin C to our body, so it is highly recommended to include this food in the diet.


Cauliflower is undoubtedly one of the foods that should be included in the list of foods with vitamin C. However, cauliflower not only contains a lot of vitamin C, it also contains other nutrients, such as vitamin K, folate and fiber. Despite what many think … there are many ways to cook it: gratin, boiled, baked … so consume it as you want but … consume it!


Tomatoes are a widely used food for many recipes: salads, pasta, meat, fish, and so on. In addition to being tasty, they are very rich in vitamin C, because a total of 100 grams of tomatoes provide our body with more than 100 milligrams of vitamin C.

Guava vitamin c


Guava is one of the most exotic fruits that exist. Before it was harder to find it in supermarkets, but today it is much more common. It provides a lot of vitamin C: single guava is able to provide 250 milligrams of vitamin C to our body. An amount that exceeds the recommended dose.


Dark purple currants, better known as black currants, are one of the most complete fruits that exist. Not only do they provide a large amount of vitamin C to the body (about 200 milligrams per serving), they also provide a lot of potassium, iron or vitamin B5.


Watercress is another food that can be consumed in different ways, although it is usually consumed in salads or in sauces. It is not regularly consumed foods with vitamin C, but its high content of vitamin C means that it cannot be missing from this list.


It is a very small fruit, similar to a plum, however, despite its size … it is the food with more vitamin C! Only 100 grams of Kakadu contains 5,000 milligrams of vitamin C.


Yes, as you hear it! Parsley contains a lot of vitamin C. This herb is one of the most vitamin C to our body, and it is good news because it is easy to include it in a diet, for example: in a sauce, in fish, and so on.

Flat green bean

Flat green beans are a variety of traditional beans widely used in Valencia to make paellas. However, it can also be used to make salads and other elaborations. These beans also contain a lot of vitamin C: about 100 grams of beans contain 107 milligrams of vitamin C.


It is a wild fruit quite unknown, although it is usually used to make jams. Its vitamin C content is the highest since every 100 grams of rose hips contain about 1,000 milligrams of vitamin C.


Many of them have great values ​​of Vitamin C, reaching about 67mg per unit. Among these, we must also include Watermelons. Choose the one you like best!


Original Indian fruit, where its tree is considered sacred, is one of the fruits with the most Vitamin C.

In total, for every 100g of this fruit, up to 450mg of Vitamin C are obtained. More than 4 times the recommended daily amount.


Fruit of South American origin, and the second fruit more Vitamin C.

Behind the Kadaku and with an amount of 3g of vitamin for every 100g of fruit. Usually used in the preparation of soda, ice cream or yogurt. It also has a high concentration of ascorbic acid .


This culinary herb, however small it may seem, has a high concentration of Vitamin C. A small amount of 28 grams provides 45mg of this Vitamin. 50% of the recommended daily amount. It is also a popular remedy for sore throat and respiratory problems.


This original fruit from South America and also called cerecita or manzacita (with a great resemblance to these, but of small size), is one of the fruits with the highest amount of Vitamin C, providing 1677 mg per 100 grams of fruit consumed. The biggest problem with this fruit is that once it is harvested, it ferments quickly and is only usable for about 3-5 days.

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That’s right, lemon is also a Vitamin fruit. Specifically, for every 100g of this fruit, 53 mg of Vitamin C are obtained. It is a fruit that can be used in many ways, such as dessert, natural drinks, sliced ​​or as an accompaniment for its juice and its characteristic acidity.

Now you know what are vegetables and fruits with vitamin C best people to lead a healthy diet with vitamin C . Don’t forget it and remember that much of our health depends on what we eat!

All the fruits and vegetables contain some amount of vitamin C.

Vitamin c rich foods in India

Fruits that have the greatest sources of vitamin C are, among others:

  • Cantaloupe Melon
  • Citrus fruits and juices, such as oranges and grapefruit (grapefruit)
  • Kiwi
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blackberries, and blueberries
  • Watermelon or melon

Vegetables that are the major sources of vitamin C include:

  • Broccoli, Brussels sprouts and cauliflower
  • Red and green peppers
  • Spinach, cabbage, green turnips, and other leafy vegetables
  • Potato or white potato and sweet (sweet potato)
  • Tomatoes and their juice
  • Citrate
  • Some cereals and other foods are enriched or fortified with vitamin C.

Cooking foods rich in vitamin C or storing them for a long period of time can reduce the content of the vitamin. Microwaving or steaming foods rich in vitamin C can reduces good king losses.

The best food sources of vitamin C are raw or uncooked fruits and vegetables. Exposure to light can also reduce the vitamin C content. Choose orange juice sold in cardboard containers instead of transparent bottles.

Side effects of Vitamin C

Side effects from much vitamin C are very rare as the body cannot store that vitamin. Amounts higher than 2,000 mg /day are not recommended.

High doses lead to stomach upset and diarrhea. High doses of vitamin C supplements are not recommended during pregnancy. These can lead to a shortage of vitamin C in the baby after birth.

Very little vitamin C can lead to signs and symptoms of deficiency, such as:

  • Anemia
  • Bleeding gums
  • Decreased ability to fight infections
  • Decreased wound healing speed
  • Dry hair with split ends
  • The tendency to bruise formation
  • Gingivitis (inflammation of the gums)
  • Nosebleeds
  • Possible weight gain due to slow metabolism
  • Rough, dry and scaly skin
  • Joint pain and inflammation
  • Weakens of the enamel of a tooth
  • scurvy is a severe form of vitamin C deficiency. This mainly affects older and malnourished adults.


The recommended daily intake (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins can be used as a goal for each person.

The amount of each vitamin that is needed depends on your age and sex. Other factors, such as pregnancy and disease, are equally important.

The best way to get the daily requirements of necessary vitamin C, is to take a balanced meal that contains a variety of foods.


0 to 6 months: 40 * milligrams / day
7 to 12 months: 50 * mg / dayAdequate intake (AI).


1 to 3 years: 15 mg / day
4 to 8 years: 25 mg / day
9 to 13 years: 45 mg / day


from 14 to 18 years: 65 mg / day
Pregnant adolescents: 80 mg / day
Lactating adolescents: 115 mg / day
Children from 14 to 18 years: 75 mg / day


Men 19 years of age or older: 90 mg /day
Women 19 years of age or older: 75 mg /day
Pregnant women: 85 mg / day
Lactating women: 120 mg / day
Active or passive smokers at any age should increase their daily amount of vitamin C to an additional 35 mg.

Women who are breastfeeding or pregnant and those who smoke require higher amounts of vitamin C.

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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