Top 10 Foods Rich in Vitamin C to Add to your daily routine.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of tissues in our bodies. It is an important antioxidant that helps protect our cells from damage caused by harmful molecules called free radicals. Vitamin C is also important for the absorption of iron, the production of collagen, and the maintenance of healthy bones, teeth and skin. We will talk about some foods rich in Vitamin C.

Vitamin C
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Citrus fruits

Citrus fruits are a diverse group of fruit that belongs to the family Rutaceae. They are known for their tangy, sour, and juicy flavour, and are popular all over the world. Some of the most commonly known citrus fruits include oranges, lemons, limes, grapefruits, tangerines, and pomelos. contains about 70 mg of vitamin C, which is about 78% of the recommended daily intake. Grapes, lemons and limes are also good sources of vitamin C, with one medium-sized fruit containing about 30–40 mg of the vitamin.

Citrus fruits are a diverse group of fruit that belongs to the family Rutaceae. They are known for their tangy, sour, and juicy flavour, and are popular all over the world. Some of the most commonly known citrus fruits include oranges, lemons, limes, grapefruits, tangerines, and pomelos. Citrus fruits are rich in vitamins and minerals, particularly vitamin C, which is important for maintaining a healthy immune system, and potassium, which is essential for proper heart and muscle function. They also contain dietary fibre, which can help regulate digestion and lower cholesterol levels.

sliced kiwi and mint leaf in the icy liquid
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Kiwi fruit

Kiwi fruit, also known as Chinese gooseberry or simply kiwi, is a small, oval-shaped fruit with a fuzzy brown exterior and bright green flesh inside. It is native to China but is now widely grown in various parts of the world, including New Zealand, Italy, Chile, and the United States.

Kiwi fruit is a rich source of vitamins C, K, and E, as well as folate and potassium. It is also a good source of dietary fibre and antioxidants. Eating kiwi fruit may have a number of health benefits, such as improving digestive health, boosting immune function, and reducing the risk of certain diseases like heart disease and cancer. One medium-sized kiwifruit contains about 64 mg of vitamin C, which is about 71% of the recommended daily intake. Kiwifruit is also a good source of dietary fibre and potassium, making it a healthy addition to your diet.

Kiwi fruit can be eaten raw or used in a variety of recipes, such as fruit salads, smoothies, and desserts. It is also used as a meat tenderizer due to its enzyme content. When selecting kiwi fruit, look for those that are slightly firm and give slightly to pressure. They can be stored in the refrigerator for up to a week.

white bowl of whole strawberries
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Strawberries

Strawberries are a popular fruit that is loved for their sweet taste, juicy texture, and bright red colour. They are native to Europe and North America but are now grown in many parts of the world. Strawberries are part of the rose family and are closely related to other fruits like raspberries and blackberries. Strawberries are low in calories and high in vitamin C, fibre, and antioxidants, making them a nutritious addition to any diet. They can be eaten fresh, frozen, or cooked in a variety of dishes, from desserts to salads to smoothies.

When selecting strawberries, it’s important to choose ones that are bright red, firm, and free from mould or bruises. They should also have a sweet, fragrant aroma. Strawberries can be stored in the refrigerator for a few days, but they are best eaten as soon as possible after being picked. One cup of sliced strawberries contains about 98 milligrams of vitamin C, which is more than the recommended daily intake. Strawberries are also a good source of dietary fibre and antioxidants.

red chilli pepper
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Bell peppers

Bell peppers are a great source of vitamin C, with one medium-sized pepper providing approximately 150–200 milligrams of the vitamin, which is more than double the recommended daily intake. Bell peppers are also a good source of dietary fibre, vitamin A and potassium.

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Broccoli

Broccoli is a nutrient-dense vegetable that is rich in vitamin C. One cup of chopped broccoli contains about 81 milligrams of vitamin C, which is more than the recommended daily intake. Broccoli is also a good source of dietary fibre, vitamin A and potassium.

guava fruit and drink
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Guava

Guava fruit is a tropical fruit that is native to Central and South America but is now widely grown in many parts of the world, including Asia, Africa, and the Caribbean. It is a small, round or oval fruit with green or yellow skin that is often covered in a thin layer of white or pink flesh. The flesh of the fruit is sweet and juicy, with a strong, distinctive flavour that is often compared to a mixture of strawberry and pear.

One medium-sized guava contains about 126 milligrams of vitamin C, which is more than the recommended daily intake. Guava is also a good source of dietary fibre and antioxidants.

Guava fruit is known for its high nutritional value, as it is rich in vitamins C and A, fibre, potassium, and antioxidants. It is also low in calories, making it a popular choice for those trying to maintain a healthy diet. In addition to its nutritional benefits, guava fruit has been used for medicinal purposes in many cultures for centuries. It is believed to have antimicrobial, anti-inflammatory, and anti-cancer properties, and may also help to improve digestion and boost the immune system.

Guava fruit can be eaten fresh, cooked, or used in a variety of dishes and beverages, including jams, jellies, smoothies, and cocktails. It is a versatile fruit that can be enjoyed on its own or used to add flavor and nutrition to a wide range of recipes. Overall, guava fruit is a delicious and healthy addition to any diet, and its many health benefits make it a fruit worth trying.

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Papaya

Papaya is a tropical fruit that is native to Mexico and Central America but is now grown in many other parts of the world. It is a soft, sweet fruit with a juicy texture and a slightly musky flavour. Papayas are typically eaten raw and can be enjoyed on their own or used in recipes for salads, smoothies, and desserts.

One cup of diced papaya contains about 88 milligrams of vitamin C, which is more than the recommended daily intake. Papaya is also a good source of dietary fibre, vitamin A and potassium.

One of the key health benefits of papaya is its high content of vitamins C and A, as well as folate and potassium. These nutrients can help support a healthy immune system, reduce inflammation, and improve digestive health. Papaya also contains enzymes such as papain and chymopapain, which can aid in the digestion of proteins and improve overall gut health.

In addition to its nutritional benefits, papaya has been used in traditional medicine to treat a variety of ailments, including skin conditions, digestive issues, and inflammation. Some research suggests that papaya may also have anti-cancer properties and may be useful in preventing certain types of cancer.

pineapple with sunglasses
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Pineapple

Pineapple is a tropical fruit that is widely cultivated and consumed throughout the world. It has a tough, spiky exterior and sweet, juicy flesh inside that is yellow in colour. Pineapples are a good source of vitamin C, manganese, and dietary fibre, and they also contain bromelain, an enzyme that can aid in digestion. Pineapples are commonly eaten fresh, either sliced or diced, but they can also be used in a variety of dishes, including smoothies, cocktails, desserts, and savoury dishes. Pineapple juice is also a popular beverage, and canned pineapple is readily available in most grocery stores.

One cup of chopped pineapple contains about 78 milligrams of vitamin C, which is more than the recommended daily intake. Pineapple is also a good source of dietary fibre and bromelain, an enzyme that helps digest proteins.

In addition to its culinary uses, pineapple has been used for medicinal purposes in traditional medicine practices for centuries. Some research suggests that bromelain may have anti-inflammatory properties and may be beneficial in treating conditions such as osteoarthritis and digestive issues.

However, it’s important to note that consuming large amounts of pineapple or bromelain supplements can cause side effects such as digestive upset, allergic reactions, and increased bleeding risk in people taking certain medications. As with any food or supplement, moderation is key.

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Tomato

Tomato is a fruit that is widely used as a culinary ingredient around the world. It is native to South America and was first cultivated by the Aztecs. Tomatoes come in various sizes, shapes, and colours, including red, yellow, and green.

Tomatoes are rich in nutrients and antioxidants, such as vitamin C, vitamin K, and lycopene. Lycopene is an antioxidant that has been linked to a reduced risk of certain types of cancer and heart disease. Tomatoes are also low in calories, making them a popular ingredient in weight loss diets. with one medium-sized tomato containing about 30-40 mg of the vitamin. Tomatoes are also a good source of dietary fibre, vitamin A and potassium. Cooking tomatoes can actually increase the amount of vitamin C in them, as the heat breaks down the cell walls and makes the vitamin more accessible.

Tomatoes are used in a variety of dishes, including salads, soups, sauces, and stews. They can be eaten raw or cooked and are often used in Italian and Mediterranean cuisine. Tomatoes are also a popular ingredient in the food industry, with products such as tomato sauce, ketchup, and tomato paste being widely used. Tomatoes can be stored for several days at room temperature and can also be canned or frozen for later use.

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Oranges

Oranges are a type of citrus fruit that belongs to the Rutaceae family. They are round or oval in shape and have bright orange skin that can be thick or thin, depending on the variety. Oranges are one of the most popular fruits in the world, and they are widely consumed for their juicy, sweet and tangy flavour. Oranges are a good source of vitamin C, which is an essential nutrient that helps support the immune system, promotes wound healing, and enhances the absorption of iron from plant-based foods. Oranges also contain other vitamins and minerals, including folate, potassium, and thiamin.

There are many different types of oranges, including navel oranges, blood oranges, Valencia oranges, and mandarin oranges. Navel oranges are seedless and have a distinctive “belly button” at the stem end. Blood oranges have deep red flesh and are prized for their unique flavour. Valencia oranges are commonly used for juicing, while mandarin oranges are small and easy to peel. Oranges can be eaten fresh, juiced, or used in a variety of recipes, such as salads, desserts, and savoury dishes. They can also be dried and used in baking or as a snack. When selecting oranges, it is important to choose ones that are firm, heavy for their size, and free of blemishes or soft spots.


Try to include as many of these foods rich in Vitamin C as possible in your lifestyle.

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