Foods Rich in Vitamin C

Vitamin C has intrinsic antiviral and antibacterial activity and is beneficial in general immunity boosting, helping to ward off or prevent colds and flus, assisting the healing of wounds, aiding the body in fighting infection.

Here are some foods rich in Vitamin C :

  • Red & Green Hot Chili Peppers – An excellent way to spice up soup recipes, curries and sauces, green chillies provide the most vitamin C than any other food with 242.5mg per 100 gram serving, 101.88mg in a half cup chopped, and 109,13mg in a single green chilli pepper. Red chillies provide 144mg of vitamin C per 100 gram servings, 108mg per half cup chopped, and 65mg per pepper.
  • Guavas – Depending on variety, guavas can provide as much as 228mg of vitamin C per 100g servings, 377mg per cup, and 126 mg per fruit.
  • Bell Peppers – A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on colour. Yellow peppers provide the most vitamin C with 184mg per 100 gram servings, 341mg per pepper, and 95mg in 10 sliced strips. Green peppers provide the least Vitamin C with 132mg per pepper.
  • Fresh Herbs – Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitamin C of any herb with 160mg per 100mg serving, 1.6mg in a single teaspoon. Parsley provides 133mg per 100mg serving, 79mg per cup, 5mg per table spoon, 13.3mg in 10 springs.
  • Dark Leafy Vegetables – Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg per 100gram serving, 80mg per cup chopped. It is followed by mustard greens which provide 70mg per 100 gram serving, and 29mg per cup chopped. Garden cress provides 69mg per 100 gram servings or 35mg per cup.
  • Broccoli, Cauliflower, Brussels sprouts – Broccoli provides 89mg of vitamin C in a 100mg serving, 81mg per cup chopped, 28mg per piece. Raw cauliflower provides much less with 46mg per cup, raw Brussels sprouts provide 75mg per cup, 16mg per sprout.
  • Kiwi Fruits – Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100mg serving will provide 93mg of vitamin C, that is 164mg per cup, 84mg per fruit.
  • Papayas – In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg per 100 gram serving, that is 87mg per cup cubed, and 188mg in a medium sized papaya.
  • Oranges & Clementines – Oranges, citrus fruits, and their zest are all high in vitamin C. Oranges provide 59mg per 100gram serving, 98mg per cup, and 83mg per orange. Clementines, or tangerines, provide 49mg per 100 gram serving, or 36mg per fruit.
  • Strawberries – They are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg per 100 gram servings, 98mg per cup slices, and 11mg in a single large strawberry.

So which of these foods have you incorporated in your diet today?

29 Comments Add yours

    1. Garima says:

      Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections.

      Liked by 1 person

      1. Pallavi says:

        True. Can you also share the use and importance of vitamin D along with C in fighting infections? Is there a merit in this theory?

        Liked by 1 person

      2. Garima says:

        Yes there is a positive correlation Pallavi. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. The immune system defends the body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self.

        Liked by 1 person

      3. Pallavi says:

        Thanks Garima.

        Liked by 1 person

  1. Ellie says:

    Hey, awesome post, I love the information! I eat bell peppers and broccoli, but didn’t have any for breakfast today, to answer your question.

    Liked by 2 people

    1. Garima says:

      That is wonderful Ellie. That’s the way you can improve your immunity considering the pandemic we are going through. Good eating habits go a long way. Way to go!!!!!!!

      Like

  2. Haroon Mirza says:

    Wonderful post and need of the hour as we need vitamin c to boost immunity to fight corona virus

    Liked by 1 person

  3. Willow says:

    “kinda off subject” ..I was a bit crushed to see my Kimchi has jumped horribly in price….it is 8 dollars a pouch…it was 5. Time to use online & find a good recipe…lol

    I’ve watched all the “unknown” beneficial foods become more ‘known’ & have watched the prices inflate accordingly…..as well as the shelves clear out faster of those fresh items…more people want to live ‘healthy’ vs. what has been fed to some of us.

    I am working on the plans to construct an indoor garden project for a garage that is not in use. Me & my children plus their friends who want to be part of it…..’communal’…..time for even further basics & utilize what we have…if no true dirt/ground/space…convert our indoor space….lol….. Ty Garima for your informative posts!!

    Liked by 1 person

    1. Garima says:

      You are most welcome willow. Having a healthy garden sounds like the best thing to do right now. Healthy produce right from the backyard 😌

      Liked by 1 person

  4. Kritika says:

    We all need to work upon are immunity. Thank you so much for sharing this useful information.
    Stay Safe.

    Liked by 1 person

    1. Garima says:

      Thank you Kritika. Stay Safe.

      Liked by 1 person

      1. Kritika says:

        Yes. Thank you 🙂

        Liked by 1 person

  5. Reblogged this on Healthy Human and commented:
    Today my dad asked me to purchase Vit.C tablets, I went to fruit shop and bought citrus fruits for him. I knew taking Vitamin supplements can provide him enough Vitamin quantity but not the natural taste and texture, that fruit gives to our tongue.

    Liked by 2 people

    1. Garima says:

      Thank you for the reblog.

      Like

      1. Garima says:

        👍🏼👍🏼🙃

        Like

      2. I want you to write guest posts on your blog? Will you

        Liked by 1 person

  6. We found a recipe for garbanzo beans and broccoli that we love. 1 broccoli crown and 1 can of garbanzos, combined in a bowl, drizzled with evoo, sprinkled with a little s&p, then spread out on a baking sheet and then baked at 450 degrees for 20-25 minutes. serve and drizzle with a freshly squeezed lemon. doesn’t that sound good? try it and you will love it!

    Liked by 1 person

    1. Garima says:

      Thank you for the recommendations. I will try them.

      Like

  7. JR says:

    Was just looking for something like this. Thank you. 😀

    Liked by 1 person

  8. Broccoli is my favourite vegetable, we eat loads in our household. I think some people may be put off by memories of eating overcooked, boiled broccoli as kids but steamed al dente or stir fried it’s delicious. Spinach is a favourite as well, rich in vitamins A, B2 and K as well as vitamin C and various minerals. Will look out for some of the other items mentioned in your post from now on too.

    Liked by 1 person

    1. Garima says:

      I am glad you found this post helpful.

      Liked by 1 person

  9. Shakia Auton says:

    This is a nice blog. Keep it up. I Just shared it on my Facebook profile.

    Like

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