Vitamin C is a key nutrient that is essential for maintaining good health. Its roles in the human body are varied. The most important is maintaining immune system function. This vitamin is also required to synthesize collagen, carnitine, and neurotransmitters. In addition, it acts as an antioxidant by destroying free radicals and plays an essential role in many of the body’s enzyme functions. 

Insufficient vitamin C may lead to a wide range of health problems. What’s more, the body does not synthesize or store this nutrient. As a result, vitamin C needs to be replenished constantly from the food we eat. The following post will list the top 5 foods for vitamin C that you can include in your diet to maintain good health.

1. Citrus Fruits

Citrus fruits are perhaps the best-known source of vitamin C. One small orange (96g by weight) offers up to 51.1mg of vitamin C, which is more than half the Recommended Daily Allowance for healthy adults. Other citrus fruits packed with this essential nutrient include pummelo, grapefruits, lemons, clementines, limes and tangerines. Additionally, vitamin C, citrus fruits are also energizing and rich sources of fiber, magnesium, vitamin B6, folate, potassium, calcium and various phytochemicals.

2. Kale

Kale is a nutrient-dense leafy green. One can get one’s daily dose of vitamin C from this nutritious vegetable by including it in one’s diet. A single serving of about 33.6mg has a vitamin C content of 28g (an ounce). This leafy green vegetable is often called a superfood for being a rich source of phytonutrients such as beta carotene, lutein and zeaxanthin. In addition, kale contains calcium, potassium, magnesium, and vitamin A and B6.

3. Spices

Spices are added to food to improve flavor, but some may also boost your dietary intake of vitamin C. So, which spices are rich in this vital nutrient? Just 1 cup containing 149g of chopped red peppers (sweet, red or raw) will give you 190mg of vitamin C. Spices such as cloves, oregano, cayenne pepper, parsley and basil contain lots of this vitamin.

4. Berries

Although berries are famous for being rich in antioxidants, they also provide plenty of vitamin C. These tasty fruits can be eaten raw and are often used to sweeten smoothies. Raspberries have the highest vitamin C content in their class, with 1 cup (100g serving) containing 32.2mg of this nutrient. Blackberries come a close second with 30.2mg of vitamin C from the same serving. You can also get this nutrient from cherries, blueberries and strawberries.

5. Tomatoes (Cooked or Raw)

Tomatoes are used daily in soups, and cooked tomatoes will add vitamin C to your meals. A dish containing 100g of cooked tomatoes contains 22.8mg of vitamin C. This fruit-cum-vegetable is also rich in vitamin A, vitamin K, biotin, dietary fiber, copper, manganese and potassium. Tomatoes have a much higher nutrient content when eaten raw than in their cooked state. You can use them in sandwiches and salads to reap the most nutritional value.


The recommended dietary amount of vitamin C ranges between 15mg and 120mg per day, depending on factors such as age and gender. Pregnant women require the highest amounts of this nutrient. Since this vitamin is water-soluble, it can be easily flushed out of the body. The body cannot also store up extra reserves. For these reasons, it is hard to overdose on vitamin C, and the side effects of consuming too much are infrequent. To get the most out of vitamin C, you are better off getting it from raw fruits and vegetables. Cooked, boiled, canned, processed or frozen sources go through processes that deplete or destroy vitamin C.

Categories of My Research Blogs

Keto Diets
Healthy Diets

Immune System
Respiratory Health

External Reading

I will be compiling a list of external links below for more reading. Please come back to see them.

Jeff Moji

Hi there. I'm Jeff Moji, an engineer, information technologist, and health enthusiast. I have set up this website to explore the best ways to keep fit and healthy as I grow older during this pandemic-prone time. Please keep in touch so we can exchange information and spur one another on.

Leave a Reply

twelve + 3 =