13 Healthy Foods That Are Rich in Vitamin C

13 Healthy Foods That Are Rich in Vitamin C

The sudden effect of COVID19 bounced off “Immunity” of the body in different sources ranging from Medical journals to social channels. Falling short of sources boosting immunity may panic more, Do food rich in vitamin C works? The healthy immune system of the body may avoid the risk of virus infection in humans.

The immune system of the body also depends on vitamin C. Vitamin C is responsible for the development and maintenance of most tissues of the body. These tissues include collagen as well, helps in wound healing and healthy connective tissues.

Vitamin C is also required for protein metabolism and to make some neurotransmitters. The body needs a daily intake of Vitamin C because Vitamin C is a water-soluble vitamin and the body does not store it.
Usually, a balanced diet including fruits and vegetables has a good amount of Vitamin C.

According to the Office of Dietary Supplements (ODS), Daily intake of a Normal man is 90mg while 75 mg of a normal woman.

Scroll down, here, in this article, we list Vitamin C rich foods for boosting immunity and a balanced diet.

List of Foods that are High in Vitamin C

List of Foods that are High in Vitamin C


Add Grapefruits next in citrus fruits for Vitamin C. It is a rich source of antioxidants. Grapefruits are also a rich source of Vitamin C.

1/2 Grapefruit contains 45 milligrams of Vitamin C. Grapefruit is low in calories and delivers potassium, fibre and a good amount of Vitamin A.
Grapefruit may also help in reducing insulin resistance, It lowers the risk of type 2 diabetes.

Green Peppers

A normal size green bell pepper has 24 calories and gives 95 mg of Vitamin C. Green Pepper also fulfill 15% of vitamin B6 and 8 % of Vitamin A of your required vitamin daily intake.

Add green peppers in your salad or eating plan. It further satiates your search on how to boost immunity amid COVID-19 lockdown.

Red Sweet Peppers

Next to Green peppers, add red sweet peppers in your food list of Vitamin C.
Red sweet peppers deliver nearly 190 mg of vitamin C and add 24 calories in your diet plan.

Highly dense with Vitamin C, it also contains vitamin A, some B complex vitamins and fibre.


Oranges are the rich source of Vitamin C. One medium-sized Orange gives 70mg of Vitamin C. The Citrus fruits are always a good source of Vitamin C.

Oranges contain approx 53 milligrams of vitamin C per 100 grams.
Add a glass of Orange Juice, it contains 124 mg of vitamin C.
Oranges are also known as good sources of Vitamin A, potassium, lutein and folate.


Strawberries are a recommended source for a healthy immune system. One full cup of strawberry contains 98 mg of Vitamin C. It garners the need for folate and a good source of fiber and potassium.

Add Strawberries to your healthy breakfast plan. Mix it with Cold cereal, or Oatmeal for the best eating plan.


Broccoli is a low calories veggie, 30gm. Usually, people add broccoli in their diet chart for their fitness goals. One cup of chopped broccoli delivers 81 mg of Vitamin C.

It nourishes the need of the daily intake for good immunity.
But here, the cooking method variates the amount of Vitamin C It delivers. It gives 50 mg of Vitamin C if it is cooked.

Brocolli is popular as a good source of several antioxidants, Vitamin A, K, calcium, fibre, and potassium.


Kiwifruit has 60 mg of Vitamin C and adds 40 calories to your diet. It has a good amount of fiber and potassium. A normal size kiwi contains around 2 gm of fiber, which is 6 to 9% of the daily requirement of fiber for an adult.

Kiwifruit also contains vitamin E, and its antioxidant properties help in protecting your skin disorders.

The scientists suggested the Kiwifruit benefits due to its serotonin and antioxidant.

Brussels Sprouts

Brussels sprouts are known for their high value of vitamin C.
It’s well loaded with several other vitamins minerals antioxidants and fibre.

In the case of broccoli, you may get in tension about losing vitamin while cooking it but Brussels delivers more than your daily intake even after you cook it.

Cooked Cabbage

Cabbage is popular as a low-calorie vegetable rich in several vitamins, minerals, and antioxidants.

Cabbage contains several antioxidants help in reducing chronic inflammation.

In a search for a rich source of vitamin, sea cabbage contains a good amount of vitamin C one full cup of cabbage and cooked cabbage delivers 30 mg of vitamin C while 60 mg when cabbage is cooked. It also adds vitamin K, minerals, fibre and antioxidants in your balanced diet.

Tomato Juice

A tomato is a common source of vitamin C at your home. A normal size raw tomato contains about 20 mg of vitamin C.

Add a glass of tomato juice in your balanced diet, it delivers 120 mg of vitamin C which is abundant for your daily intake Tomato has antioxidant lycopene in vitamin A in your eating plan.


Cauliflower is known as an excellent source of vitamin see a full cup of chopped cauliflower contains 50 mg of vitamin C. It adds calcium fibre folate potassium and vitamin K in your eating plan.

To put it another way, cauliflower is one of the great sources of several antioxidants. It is laden with glucosinolates, known as a group of substances.

These substances break down into compounds and help in preventing cancer. They help in protecting cells and have antibacterial, anti-inflammatory, and antiviral effects.


Fresh Pineapple is the source of bromelain-an enzyme, providing different health benefits. Multiple studies suggest that bromelain in Pineapple could also help in treating osteoarthritis.

Pineapples are intensely laden with vitamin C ( 47.8 mg of vitamin c per 100g ) and 1 cup of pineapple chunks contains 74 calories according to USDA National Nutrient Database.

Actually, pineapple is a good source of magnesium, potassium, fibre, and folate.


Potatoes are high in vitamin C, (19.7 mg of vitamin c per 100g ) and potassium. They are a good source of magnesium and niacin. Including potatoes in your diet adds fibre and makes it a balanced diet.

In other words, Potatoes are low-calorie vegetables— a medium-sized potato (baked) contains 110 calories. They are a source of manganese, phosphorus, pantothenic acid, niacin, Vitamins C, and B6.

Add Vitamin C rich foods while buying emergency foods in the daily eating plan. It supports the immune system of the body to prevent health issues. Amid coronavirus panic, it’s recommended to include vitamin and mineral-rich content in food.


Senior Writer, Nutritionist, Educator, Lawyer, and Relationship Consultant. I feel committed to help people. Hard for me to restrict to just books, Here I am with a new article. Don't find me!

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