Vitamin C Foods

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in various bodily functions. It is an essential nutrient, which means that it cannot be produced by the body and must be obtained through diet or Vitamin C foods.

Additionally, Vitamin C is vital for collagen synthesis (a protein that is essential for the formation of connective tissues), has antioxidant properties, promotes healthy skin, protects against chronic diseases, may Improve mood, enhances the absorption of iron, and wound healing, also known to boost the immune system by stimulating the production of white blood cells.

In addition to vitamin C foods, vitamin C can also be obtained through supplements. However, it is generally recommended to get your nutrients through a balanced diet rather than supplements.

Some Vitamin C-rich foods include citrus fruits such as oranges, grapefruit, lemons, kiwi, strawberries, guava, mangoes, papayas, tomatoes, bell peppers, broccoli, and spinach.

Risks of low vitamin C intake

Vitamin C deficiency, also known as scurvy, is a condition caused by a lack of vitamin C in the diet.

Symptoms of vitamin C deficiency include fatigue, weakness, muscle and joint pain, bruising easily, gum disease, and skin problems such as dryness, roughness, and easy bruising.

Severe vitamin C deficiency can lead to scurvy, a potentially fatal condition that can cause bleeding gums, tooth loss, muscle weakness, and skin lesions.

Treatment for vitamin C deficiency involves increasing the intake of vitamin C through dietary changes or supplements.

Recommended Daily Intakes of Vitamin C

The recommended daily intake of vitamin C varies depending on age, sex, and other factors such as pregnancy and breastfeeding. The recommended daily intake of vitamin C for most adults is:

  • 90 mg for men
  • 75 mg for women

However, some groups of people such as smokers, pregnancy, and breastfeeding may need an additional 30-40 mg/day

However, it’s important not to exceed the recommended daily intake of vitamin C, as high doses can cause gastrointestinal discomfort or other side effects.

Vitamin C Foods Sources

This article examines the foods high in vitamins C rich foods and how to include them in the diet.

Rose hips

Yes, rose hips are a good source of vitamin C. Rose hips are the fruit of the rose plant and are commonly used to make herbal teas, jams, jellies, and other foods. They are particularly rich in vitamin C and are often used as a natural source of this nutrient. In fact, some studies have suggested that rose hips may contain even higher levels of vitamin C than citrus fruits.

Generally, dried rose hips contain higher levels of vitamin C than fresh rose hips.

Citrus fruits

Citrus fruits, such as oranges, lemons, limes, tangerines, and grapefruits are a great source of vitamin C, which is an essential nutrient that helps protect cells from damage and supports the immune system.

These fruits are also a good source of dietary fiber and other beneficial nutrients such as potassium, folate, and vitamin A. Eating a variety of citrus fruits as part of a balanced diet can provide many health benefits.


Berries such as strawberries, raspberries, and blueberries are also great sources of vitamin C fruits.

Eating a variety of berries as part of a balanced diet can provide many health benefits in addition to vitamin C. Berries are also a great source of dietary fiber, antioxidants, and other beneficial nutrients that can help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

Chili peppers

Chili peppers are also a good source of vitamin C foods. In fact, some types of chili peppers contain even more vitamin C than citrus fruits.

The amount of vitamin C in chili peppers can vary depending on the type of pepper and how it’s prepared. Generally, the hotter the pepper, the higher the vitamin C content. One small red chili pepper can provide up to 65 mg of vitamin C.


Melons, such as cantaloupe and watermelon are another good source of vitamin C. They have beneficial nutrients such as dietary fiber, potassium, and vitamin A.

One cup of diced cantaloupe contains approximately 67 mg of vitamin C. One cup of diced honeydew contains approximately 31 mg of vitamin C. And One cup of diced watermelon contains approximately 12 mg of vitamin C.


In addition to vitamin C, Broccoli is also a good source of other beneficial nutrients such as dietary fiber, vitamin K, and vitamin A. The vitamin C content in broccoli can vary depending on how it’s prepared.


Guavas are tropical fruit that is known for their high vitamin C content. One medium-sized guava contains approximately 126 mg of vitamin C, which is more than the RDI (recommended daily intake) for both men and women.


Blackcurrants are another excellent source of vitamin C. One cup of fresh blackcurrants contains approximately 203 mg of vitamin C. They are also beneficial nutrients such as dietary fiber, potassium, and vitamin K.


Parsley is a herb that contains some vitamin C, although it’s not as high as some other sources. One cup of chopped parsley contains approximately 22 mg of vitamin C.

This herb is also a good source of other beneficial nutrients such as vitamin K, folate, and potassium, and it has been linked to a range of health benefits.


Good dietary sources of vitamin C foods include citrus fruits, berries, kiwifruit, melons, peppers, broccoli, and spinach, among others.

Vitamin C can be destroyed by heat and light, so it’s best to consume vitamin C-rich foods raw or lightly cooked. Additionally, some foods lose their vitamin C content over time, so it’s best to eat them fresh. If you can’t get enough vitamin C from your diet, vitamin C supplements are also available.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional