Eat more of these vitamin C-rich foods to build your body’s defense against common cold and flu.
If you drink a glass of orange juice each time you start sniffing in order to get more Vitamin C – you may be onto something. However, the research found that Vitamin C intake cannot actually prevent colds – well, it may help a little reduce the severity of the symptoms and shorten the length of time you’re ill 1 . But in spite of their status for being laden with 69.7 mg of Vitamin C – a dose that a medium orange can provide – is lesser than many other common vegetables and fruits.
Foods Highest in Vitamin C 
In order to get the ultimate Vitamin C hit – load on the following superfoods:
- Peppers
Yellow bell peppers are considerate as one of the greatest source of Vitamin C (100 grams of bell peppers provide 183.5 mg, 306% DV of Vitamin C). 1/2 of diced or chopped chili peppers brings 107.8 mg of vitamin C. Moreover, according to the scientists from the University of Buffalo – capsaicin, the compound responsible for the spicy, hot taste of the chili peppers can help relieve muscle and joint pain 2 . Sweet green peppers (220% DV) and sweet red peppers (349% DV) are other peppers high in Vitamin C.
- Broccoli
This nutrition powerhouse provides a punch of filling fiber and 132 mg of vitamin C for just 30 calories per serving. Moreover, studies show broccoli might have cancer preventing possessions. 3
- Kale
In addition to 7 times the recommended dose of vitamin K and 2 times the recommended daily intake of vitamin A, a 1-cup serving of kale delivers 80.4 mg of vitamin C. This remarkable veggie also offers a sizeable dose of fatty acids and essential minerals.
- Strawberries
Just 1 cup of this sweet, delicious fruit delivers 84.7 mg of vitamin C, along with a healthy dose of folate and some other powerful compounds found to promote cardiovascular health. Plus, strawberries could help whiten your teeth naturally.
- Papaya
Scientists found that consuming papaya could help clear the sinuses, strengthen the bones, and brighten the skin 4 . A 1-cup serving offers around 88.3 mg of vitamin C.
- Brussels sprouts
Brussels sprouts are full of fiber and cancer-preventing phytonutrients, not to mention the high amount of Vitamin C (around 74.8 mg). In case you’re turned off by their pretty bitter taste – you can roast them in order to draw out their natural sweetness.
- Kiwi (Green)
Two kiwis (1 NLEA serving of kiwi) provide 137.2 mg of vitamin C. This fruit is also rich in copper and potassium.
What Has Citrus Fruit the Most Vitamin C?
Among citrus fruits, orange has the greatest amount of vitamin C. A medium orange has about 70 mg of vitamin C. A concentrated source of this vitamin is the orange juice – because it removes most of the pulp and the rind, which are not as high in this vitamin. Save the rind for zest if you squeeze orange juice, which you can add to your favorite meals, like chicken entrees, pasta, or baked goods for an additional source of vitamin C.
When it comes to citrus fruits, grapefruit is the second highest source of Vitamin C. 1 serving of grapefruit has around 40 mg of vitamin C. Limes and lemons are right after the grapefruit.
- Cauliflower
Whether you mash it, steam it, or roast it, consuming a little head of cauliflower offers you a 127.7 mg dose of vitamin C, plus 5 grams of protein and 5 grams of fiber.
- Pineapple
Besides 78.9 mg of vitamin C, this tropical fruit contains bromelain, which is a digestive enzyme that assists break down foods and eliminate bloating. This potent enzyme also acts as an anti-inflammatory, which can help you get better faster after a tough exercise.
- Mango
Mango offers around 122.3 mg of vitamin C. It is also a good source of vitamin A, which as vitamin C plays a significant role in immunity and keeps your eyes healthy.
- Tomatoes
Tomatoes are also one of the best sources of Vitamin C. Two medium tomatoes have 0.3 grams of fat and just 44 calories. A tomato soup in the cold days can be a great boost of vitamin C. It can help to improve your immune system and save you from viruses and the common cold.
Conclusion:
Foods highest in Vitamin C are powerful antioxidants that can help decrease oxidative stress to the body and may lower the risk of cancer. Vitamin C is a vital nutrient required by the body for the maintenance and development of cartilage, blood vessels, and scar tissue.
High vitamin C foods include dark leafy greens, bell peppers, citrus fruits, berries, broccoli, peas, papaya, mango, kiwi, and tomatoes. The current daily value (DV) for Vitamin C is 60 mg.