High Vitamin C Foods
Discover 13 foods rich in vitamin C for immune health, skin health, and antioxidant protection. Citrus fruits, berries, peppers, and cruciferous vegetables.
Benefits of Vitamin C
Immune Support
Vitamin C strengthens immune function, helps fight infections, and may reduce severity and duration of colds.
Skin Health
Essential for collagen production, vitamin C supports skin elasticity, wound healing, and protects against sun damage.
Antioxidant Power
As a powerful antioxidant, vitamin C neutralizes free radicals, reduces oxidative stress, and protects cells.
13 Vitamin C Rich Foods
Kiwi
fruits
Mango
fruits
Blueberry
fruits
Raspberry
fruits
Pineapple
fruits
Kale
vegetables
Orange
fruits
Broccoli
vegetables
Strawberry
fruits
Bell Pepper
vegetables
Cauliflower
vegetables
Spinach
vegetables
Tomato
vegetables
Frequently Asked Questions
What foods are highest in vitamin C?
The highest vitamin C foods include bell peppers (128mg per 100g), kiwi (93mg), broccoli (89mg), strawberries (59mg), oranges (53mg), kale (120mg), and Brussels sprouts (85mg). Many vegetables contain more vitamin C than citrus fruits.
How much vitamin C do I need daily?
Adults need 75-90mg of vitamin C daily (75mg for women, 90mg for men). Smokers need an additional 35mg. Upper limit is 2000mg daily. Most people can meet needs through diet alone without supplements.
What are the benefits of vitamin C?
Vitamin C supports immune function, acts as a powerful antioxidant, aids collagen production for skin health, enhances iron absorption, and may reduce duration of common colds. It is also essential for wound healing and tissue repair.
Can you get too much vitamin C?
Excess vitamin C from food is rare and excreted in urine. High-dose supplements (over 2000mg daily) may cause digestive upset, diarrhea, and kidney stones in susceptible individuals. Getting vitamin C from whole foods is safest.