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10 Foods High in Vitamin C

By Jill Levy

January 1, 2025

Although vitamin C is an essential nutrient that offers benefits related to skin health, vision, healthy joints and much more, it’s most well known for supporting a healthy immune system.

This is one reason why it’s recommended that you emphasize foods high in vitamin C in your diet.

Wondering, “How can I increase my vitamin C intake?” The very best way is to eat more foods high in vitamin C, such as plant foods including citrus fruits, leafy greens and broccoli, and berries.

10 foods high in vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant. Which foods are highest in vitamin C? It may surprise you to know just how many fruits and vegetables contain this essential nutrient, which you must get from your diet because your body cannot make enough on its own.

For example, which fruit has more vitamin C than an orange? Black currants are among the richest sources of vitamin C. All types of berries, such as acai, strawberries, raspberries, camu camu berries and so on — are also great sources, as are kiwis, grapefruits, mango, pineapple, papaya and guava.

Generally speaking, getting plenty of vitamin C from your diet and/or supplements is thought to help support cellular health and healthy aging. Vitamin C also helps to form blood vessels, cartilage, muscle and collagen in bones.

If you're a vegan, you probably know that vegan collagen doesn't exist. Fortunately, eating foods high in vitamin C can help to boost natural collagen production in the body and support the health of connective tissues, even during the normal aging process.

Here’s a list of the best vitamin C foods to eat regularly — beyond just oranges —in order to help boost your intake:

1. Guava

• 1 cup (165 g) contains 376 milligrams (418% DV)

Potential benefits: High in vitamin A and B vitamins as well.

How to consume it: This fruit can be eaten whole as the seeds, skin and flesh are all edible.

2. Black currants

• 1 cup (112 g) of raw black currants contains 203 milligrams (338% Daily Value or DV*)

Potential benefits: High in antioxidants and fiber, plus high in vitamin A, B vitamins and vitamin E.

How to consume it: Use in homemade jams and jellies, add to granola or yogurt, add to a salad or healthy homemade desserts.

3. Sweet red pepper

• 1 cup (149 g), chopped, contains 191 milligrams (212% DV)

Potential benefits: Great source of antioxidants including vitamins C and A, potassium, magnesium and B vitamins.

How to consume it: Slice and add to stir-fries, salads, sandwiches, tacos, hummus and homemade dips.

4. Kiwi

• 1 cup (180 g) of kiwi contains 134 milligrams (149% DV)

Potential benefits: High in vitamin C, potassium, calcium, vitamin K and folate.

How to consume it: Add to fruit salads, smoothies, healthy desserts and yogurt parfaits.

5. Lemon

• 1 cup (212 g) of raw lemon contains 112 milligrams (124% DV)

Potential benefits: Lemons contain a good amount of fiber and vitamin C — plus lemon nutrition has a few other micronutrients as well.

How to consume it: Add lemons to drinks or water to amp up the flavor, use them in desserts or baked goods (such as a lemon tart), or add your next main course, like a fish entree, with a squeeze of fresh lemon.

6. Orange

• 1 cup (165 g) of raw orange contains 98 milligrams (109% DV)

Potential benefits: Besides vitamin C, oranges supply plenty of folate, thiamine, potassium, vitamin A, calcium, vitamin B6, pantothenic acid, fiber and magnesium.

How to consume it: Eat grapefruit raw as a breakfast or snack, consume as a fresh squeezed juice, or add segments to salads.

7. Strawberries

• 1 cup (166 grams) of sliced strawberries contains 97 milligrams (108% DV)

Potential benefits: Along with vitamin C, strawberries provide manganese, B vitamins, iron, potassium, vitamin K and more.

How to consume it: Snack on them raw or add to yogurt, oatmeal, healthy baked goods, preserves, jams and smoothies. Try strawberry oatmeal cookies.

8. Brussels sprouts

• 1 cup (156 g) of cooked Brussels sprouts contains 96 milligrams (107% DV)

Potential benefits: Are packed with fiber, protein, potassium, and vitamins A, C and K.

How to consume it: Sprouts can be sautéed, steamed, roasted, boiled and braised, but Brussels sprouts are usually most loved when roasted or sautéed, which highlights their flavor.

9. Papaya

• 1 cup (145 g) of sliced papaya contains 88 milligrams (98% DV)

Potential benefits: Rich in vitamins C, A, E and K.

How to consume it: Use cut up with yogurt in the morning, have a papaya smoothie or use in a salad.

10. Grapefruit

• 1 cup (230 g) of raw, pink grapefruit contains 85 milligrams (94% DV)

Potential benefits: High in vitamin C and other antioxidants, as well as folate, calcium, fiber and more.

How to consume it: Eat grapefruit raw as a breakfast or snack, consume as a fresh squeezed juice, or add segments to salads.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Optimal amount of vitamin C for health

How much vitamin C do you need each day? The recommended dietary allowance (RDA) for vitamin C is based on age and gender. Adult women and men require an estimated 75 to 90 milligrams per day, although more may offer additional benefits.

The RDA for vitamin C for different age groups is as follows:

For infants and children:

• 0–12 months: 40 to 50 mg/day

• 1–8 years: 15 to 25 mg/day

• 9–13 years: 45 mg/day

• 14–18 years: 65 to 80 mg/day

For adults:

• Men age 19 and older: 90 mg/day

• Women age 19 years and older: 75 mg/day

• Pregnant women: 85 mg/day

• Breastfeeding women: 120 mg/day

Obtaining more vitamin C from foods in your diet can be as simple as including a few extra servings of fruits and veggies in your meals each day. One thing to point out about foods high in vitamin C is that they may lose some of their nutrients if overcooked or highly processed.

It’s best to consume foods high in vitamin C raw wherever possible, instead of cooked, because cooking methods like boiling, simmering, sautéing, stir-frying and poaching can cause significant losses of vitamin C and other “delicate” nutrients.

Best vitamin C supplements

Overall, the safest and best way to meet your nutritional needs for vitamin C is to eat a variety of vitamin C-rich foods. In addition to eating foods high in vitamin C, supplements can also increase your intake, for example if you smoke and have been told by your doctor that you can likely benefit from getting more.

As always, you should consult your healthcare professional prior to any dietary or lifestyle regimen, including vitamin C intake.

When might a person need a vitamin C supplement supplement? Supplementing is encouraged if someone is unable to get enough from their diet alone, or if they have certain lifestyle factors that may increase their need, for example if they have trouble absorbing nutrients from their diet.

Most supplements generally have a serving size of about 1,000 milligrams of vitamin C per capsule, although higher doses can be found in some supplements. It’s important not to exceed the safe upper limit of 2,000 milligrams a day from supplements.

Keep these suggestions in mind when choosing a vitamin C supplement:

• Opt for a “real food” vitamin C supplement that is made from real food sources, which can support absorption through the optimization of different compounds.

• Ancient Nutrition’s Vitamin C supplement is not only formulated from real food, but also fermented with probiotics to support absorption. Overall, this process supports absorption of vitamins and minerals by helping to kickstart the process of breaking down nutrients into smaller particles.

• Additionally, Ancient Nutrition’s vitamin C formula features ingredients inspired by the Traditional Chinese Method that can support a healthy immune system.

Jill Levy worked with the Dr. Axe and Ancient Nutrition team for eight years. She completed her undergraduate degree in Psychology from Fairfield University, followed by a certification as a Holistic Health Coach from the Institute for Integrative Nutrition. Jill takes a “non-diet” approach to health and really enjoys teaching others about mindful eating, intuitive eating and the benefits of eating real foods.