What Contains a Lot of Vitamin C? Foods Rich in Vitamin C
We've all often heard that vitamin C is important, good for our immune system, and that we need to eat fruits and vegetables to get enough of it. Unlike many animals, humans cannot produce vitamin C themselves. Therefore, it is especially important for us to obtain sufficient amounts through food or supplements. But why exactly do we need vitamin C so much? And what foods are truly rich in vitamin C? Let’s figure it out.
What Does Vitamin C Do?
Vitamin C, also known as L-ascorbic acid, is a water-soluble substance that plays a crucial role in many functions within our body. Since we cannot produce it ourselves, we are entirely dependent on our diet to meet our daily needs. Some of the most important processes involving vitamin C include:
- Boosting the immune system
- Acting as an antioxidant and protecting against free radical damage (great for protection against ageing!)
- Aiding in the production of collagen and wound healing
- Being necessary for the production of carnitine, an important protein for energy production in cells.
- Being essential for the absorption of iron from plant-based foods.
A vitamin C deficiency can lead to symptoms such as bleeding gums, low energy, slow-healing wounds, muscle or joint pain, iron deficiency, or easy bruising. A prolonged deficiency can even lead to scurvy, though thankfully, this is now rare in the Netherlands.
How Much Vitamin C Do You Need?
The recommended daily allowance (RDA) for vitamin C for adults is set at 75mg per day. This may not seem like much, but it is sufficient to prevent severe deficiency or scurvy. Different values are set for children and pregnant women. Find out here how much vitamin C you need per group.
Fun fact: Did you know that the adrenal glands, pituitary gland, thymus (a gland in the chest important for the immune system), retina, and corpus luteum (an organ formed in women right after ovulation that produces hormones) contain the highest percentage of vitamin C in the body? Up to 100 times more vitamin C than in the blood.
Is There a Lot of Vitamin C in Food?
Yes, fortunately! Vitamin C is abundant in many different foods, especially in fruits and vegetables. Topping the list are Kakadu Plum, acerola cherry, camu camu, rosehip, and a few other fruits that we do not commonly consume. Luckily, there are plenty of alternatives available at the local greengrocer or supermarket to get your daily dose of vitamin C.
These Fruits Contain the Most Vitamin C
Fruit is one of the tastiest ways to increase your vitamin C intake. Here are the fruits with the most vitamin C:
Guava: 200mg Vitamin C
If you can find this, it's worth taking it with you. We love it. Not only is it a beautiful fruit, but it also contains about 200mg of vitamin C per 100g! Additionally, it is a delicious, refreshing fruit, especially nice in the summer.
Blackcurrants: 180mg Vitamin C
Blackcurrants are small, powerful berries that are packed with vitamin C. A serving of 100g blackcurrants contains about 180mg of vitamin C. Perfect in your yoghurt, smoothie, or as an addition to your glass of water.
Kiwi: 75mg Vitamin C
A kiwi is truly a vitamin C bomb. A kiwi contains about 75g of vitamin C, covering the RDA. Kiwis are not only delicious but also great for your immune system and a beautiful skin.
Lychee: 71.5mg Vitamin C
Lychees are small sweet fruits that contain about 71.5mg of vitamin C per 100g. A tasty addition to your fruit salad and a recommendation for desserts.
Papaya: 90mg Vitamin C
Half a papaya provides about 90-120mg of vitamin C. Delicious for breakfast, for example, filled with yogurt and granola, or in a smoothie.
Orange: 65mg Vitamin C
Oranges are perhaps the most well-known source of vitamin C. One orange contains about 65mg of vitamin C, a large part of your daily requirement.
Strawberry: 60mg Vitamin C
Sweet and juicy and also very high in vitamin C: 60mg per 100g of strawberries.
Lemon: 30mg Vitamin C
We don't usually eat a lemon straight, but you can certainly benefit from adding lemon juice to your food, tea, or water more often to boost your vitamin C intake: One lemon provides 30-40mg of vitamin C.
Banana and Apple Don't Contain Much Vitamin C
Unfortunately. A banana contains about 8-9mg of vitamin C, and an apple about 4mg. Luckily, they contain other important nutrients, as they're not your go-to for vitamin C.
Vitamin C in Vegetables
In addition to fruit, many vegetables are rich in vitamin C. The challenge with vitamin C in vegetables is that it is quickly lost when heated. Therefore, it is best to steam the vegetables briefly or eat them raw.
Bell Pepper: 150mg Vitamin C
At the top is the bell pepper, in various forms. The red variant contains the most vitamin C, about 150-190mg per piece, but the green and yellow ones are also rich in vitamin C. Bell peppers are, of course, very versatile and easy to add to your meals.
Kale: 120mg Vitamin C
Kale is super rich in vitamin C, containing about 120mg of vitamin C per 100g serving. Steam it briefly before adding it to a salad or smoothie.
Watercress: 70mg Vitamin C
One of our favourite vegetables and very easy to use in a salad. Watercress contains 70mg of vitamin C per 100g. Also very tasty to make pesto with!
Broccoli: 65mg Vitamin C
Another vitamin C bomb. It provides 65mg of vitamin C per 100g serving. Or if you prefer to eat it raw: 90mg of vitamin C in 100g of broccoli.
Brussels Sprouts: 62mg Vitamin C
Delicious steamed or roasted: Brussels sprouts! Especially a favourite in winter. They contain about 62mg of vitamin C per 100g of sprouts.
Cauliflower: 45mg Vitamin C
Cauliflower is a super versatile vegetable containing about 45mg of vitamin C per 100g. You can eat it raw, steamed, or roasted and season it to taste.
Red Cabbage (raw): 57mg Vitamin C
Great for making salads or traditionally kneading into sauerkraut. Red cabbage contains quite a bit of vitamin C: a 100g serving of raw red cabbage contains 57mg of vitamin C.
Other Ways to Get Enough Vitamin C
In addition to fruits and vegetables, don't forget the power of fresh herbs. Did you know that chives and parsley are packed with vitamin C? You’re right, you won't quickly eat 100g of them, but they can still be a good addition to your meal. Our tip? Make a delicious pesto from them for an extra vitamin C boost! Delicious and healthy at the same time.
Additionally, some foods are also fortified with extra vitamin C. Read the labels carefully to see how much vitamin C is in them.
Fun fact: Most animals produce their own vitamin C in their liver. It is said that a dog makes 36mg of vitamin C per kg of body weight. Converted, this would mean that someone weighing 60kg should make (or consume!) 2160mg of vitamin C per day. Fortunately, as you have read, the amount for us is much lower, at about 75mg per day to prevent deficiencies.
Good to Know
Vitamin C is an important nutrient, and our body needs a lot of it to function properly. By regularly eating foods rich in vitamin C, such as guava, blackcurrant, kiwi, lychee, orange, strawberry, papaya, lemon, red bell pepper, watercress, kale, broccoli, Brussels sprouts, cauliflower, spinach, kohlrabi, and tomatoes, you can support your immune system, keep your skin healthy, and experience many other health benefits.
In addition, in 2024, in a life full of daily stress, it's beneficial for most of us to get some extra vitamin C. Stress causes us to quickly deplete our vitamin C reserves, partly because the adrenal glands consume a lot of vitamin C. So, choose an extra piece of fruit, a good salad, or make a good pesto to keep your daily needs on track.
Sources
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- Esmaeilizadeh M, Hosseini M, Beheshti F, Alikhani V, Keshavarzi Z, Shoja M, Mansoorian M, Sadeghnia HR. Vitamin C improves liver and renal functions in hypothyroid rats by reducing tissue oxidative injury. Int J Vitam Nutr Res. 2020 Jan;90(1-2):84-94. doi: 10.1024/0300-9831/a000495. Epub 2019 Feb 21. PMID: 30789800.
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- Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866. PMID: 28805671; PMCID: PMC5579659.
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- My Food Data, Nutrient Ranking Tool, Vitamin C, Fruits highest in grams via https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-c/fruits/highest/grams/common/no
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- Alkaline For Life, Vitamin C and Stress, Jul 23, 2020 via https://alkalineforlife.com/blogs/news/vitamin-c-and-stress
