Vitamin C Foods List | Boost Your Immune System (PDF)

Vitamin C Foods List

Vitamin C is abundantly found in fruits and vegetables. As a result, you can fulfill your daily vitamin C needs by eating a variety of these nutritious foods.

Vitamin C, commonly known as ascorbic acid, has several functions in the body.

For the most part, it is essential for the immune system, as it comes in handy in the prevention of infections and the battle against illnesses.

Since the human body cannot store vitamin C, you must consume it in your meals on a daily basis. It dissolves in water, and any remainder is discharged from the body in urine.

The daily recommended vitamin C intake for healthy individuals is 75 milligrams for women and 90 milligrams for men.

As a result, this list only contains foods that provide 10% – 20% or more of the required daily amount.

This review will also discuss how to incorporate these foods into your diet and the benefits of this micronutrient in the human body.

Why Is Vitamin C Important?

Vitamin C is an antioxidant that shields the body from damage caused by free radicals. These radicals can trigger mutations in cells and DNA, resulting in cancerous tissues in the body.

Without the presence of vitamin C, the human body is unable to produce collagen, a component required for the development and maintenance of:

  • Healthy bones
  • Healthy digestive tract tissues
  • Healthy joints
  • Healthy skin

Vitamin C plays a critical role in the immune system’s defense against bacteria, viruses, and other organisms.

Some studies have linked Vitamin C deficiency to immune system disorders and other ailments.

Foods Rich in Vitamin C

Broccoli

Vitamin C Foods List

Vitamin C Foods List – Broccoli

Half a cup of cooked broccoli contains roughly 50mg of vitamin C. Broccoli also contains a lot of antioxidants and fiber, among other things that seem to reduce inflammation. 

What’s the best way to prepare it? Broccoli should be steamed for no more than 5 minutes. Compared to boiling, steaming can help this vegetable retain vitamin C.

Look for brightly colored stems and a dark greenish top that is firm when squeezed lightly.

Brussels Sprouts

Half a cup of cooked Brussels sprouts has 50mg of vitamin C, as well as an abundance of fiber, vitamin K and other minerals.

For a wonderful, satisfying side dish, sauté them with bacon and onions or sprinkle some olive oil on top.

Cantaloupe

Vitamin C Foods List

Vitamin C Foods List – Cantaloupe

In addition to 30 milligrams of vitamin C per half a cup, this melon has a wide range of minerals, including B vitamins, carotenoids, copper, flavonoids, magnesium, and potassium.

You’ll receive twice as much vitamin C for roughly 50 calories if you make it a full cup.

Cauliflower

About 40mg of vitamin C is found in a cup of cauliflower. It also contains a good amount of fiber, folate, and vitamin K. It can be eaten raw, steamed, or roasted in some olive oil. 

Guava

This beautiful tropical fruit has a refreshing flavor and is rich in antioxidants. Guavas also have 126mg of vitamin C, making them a particularly good source of this vitamin. 

Kale

Vitamin C Foods List

Vitamin C Foods List – Kale

Kale is a vegetable that belongs to the cruciferous family. One cup of diced uncooked kale has about 80mg of vitamin C. Kale also has vitamin K and carotenoids like lutein and zeaxanthin.

Kiwifruit

The prickly fruits pack a punch with roughly 70 milligrams of vitamin C per fruit which is more than what you get from oranges.

They also have fiber as well as antioxidants such as carotenoids and flavonoids, which help preserve your cells. 

Although most people prefer to peel them first before eating, the skin contains beneficial fiber and minerals.

You may try rubbing the fuzz off and eating them with the skin still attached; just make sure you thoroughly clean them first.

Lemons

Vitamin C Foods List

Vitamin C Foods List – Lemons

One medium-sized lemon provides 34mg of vitamin C. The tangy taste of lemons doesn’t allow them to be eaten whole, so try squeezing a lemon on top of a salad to balance the flavors.

Oranges

A 6oz. glass of orange juice should provide you with 70 to 95mg of vitamin C, which is enough for the day. If you can’t stand the tangy taste, use a sweetener but not too much. 

Papaya

Vitamin C Foods List

Vitamin C Foods List – Papaya

Medium papaya contains 90mg of vitamin C, which is all you need for an entire day. Papayas are also rich in B vitamins, carotenes, fiber, flavonoids, folate, magnesium, and potassium.

These nutrients are beneficial to your heart and may possibly aid in the prevention of colon cancer. Scoop out the seeds, season with kosher salt, and top with a squeeze of fresh lime.

Potato

A medium baked potato has roughly 20mg of vitamin C. Potatoes are also a good source of fiber and potassium.

Instead of deep-frying them, sprinkle some olive oil on top and grill them in the oven. Replace the butter with healthy toppings like fresh salsa and low-fat cheddar or cheese.

Red Pepper

Vitamin C Foods List

Vitamin C Foods List – Red Pepper

Red peppers are high in vitamin C, with up to 95mg per half a cup. They’re also rich in B vitamins, folate, magnesium, manganese, phosphorus, potassium, and vitamins A, E, and K.

Try slicing up one red pepper into strips or chop it and add it to an omelet or salad. 

Strawberries

A single cup of strawberries contains about 85 mg of vitamin C. They’re also rich in antioxidants and fiber and low in calories.

Look for the ones with fresh green crowns and no signs of mold. Clean them well in cold water and keep the cap on so that the juice stays inside. 

Tomatoes

Vitamin C Foods List

Vitamin C Foods List – Tomatoes

If you eat a raw medium tomato, you’ll get roughly 20 milligrams of vitamin C.

However, when you cook your tomatoes, their vitamin C content decreases; fortunately, lycopene, an antioxidant inside the tomatoes, will increase.

Put fresh tomatoes on a sandwich for lunch and cooked tomato sauce on spaghetti for dinner to reap the full benefits.

Thyme

Fresh thyme contains three times the vitamin C content of oranges and one of the highest vitamin C concentrations of any edible plant.

Fresh thyme has 45 mg of vitamin C per ounce, which is half of the daily recommended amount. 

Even sprinkling a teaspoon of fresh thyme over your meal contributes roughly 5mg of vitamin C to your diet, which can help you fight infections and boost your immunity.

Final Thought

To sum it all up, vitamin C is essential for the connective tissue, immune system, heart health, and various other functions.

If you don’t acquire enough of this vitamin, your well-being might be at risk. Fortunately taking the foods on this list should have you covered.

Printable Vitamin C Foods List (PDF)

Foods Rich in Vitamin CVitamin C Concenration (Mg.)
Broccoli50mg
Brussels Sprouts50mg
Cantaloupe30mg
Cauliflower40mg
Guava126mg
Kale80mg
Kiwifruit70mg
Lemons34mg
Oranges70 to 95mg
Papaya90mg
Potato20mg
Red Pepper95mg
Strawberries85mg
Tomatoes20mg
Thyme45mg

See Also

Vitamin D Foods List

Vitamin B12 Foods List

High Protein Foods List

How to Eat Clean?

Low Sodium Fast Foods

High Magnesium Food List | 36 Foods in PDF

Printable Vegetarian Protein Sources (PDF)

Printable High Protein Foods List