Humans need vitamin C to live, but we, unfortunately, don’t make it in our bodies. But don’t fret; vitamin C is commonly available in food, most often fruits and vegetables. It’s also one of the most common and affordable dietary supplements on the market, meaning that it’s easy to get all of the vitamin C you need.
If you want to get your vitamin C direct from the source, look to the fruits and vegetables in your refrigerator, local grocery, or farmer’s market. We’ll list some of the best foods with vitamin C in the list below.
- Oranges – Everybody loves a delicious glass of orange juice in the morning. Whether you like pulp or smooth, you probably know that it’s a good source of vitamin C. Dieticians of Canada indicate that a single orange has 59-83 milligrams of vitamin C. Adults are supposed to get 65 to 95 milligrams of vitamin C per day, so with a single orange, you’re almost there!
- Red Pepper – The main reason vegetables are healthy is because they live in the sun. Antioxidants like vitamin C likely form to prevent sun damage in plants, among other things. Humans are fortunate to be able to derive the same benefit from our veggie friends. Bright colors in vegetables are often a good sign that vitamin C and other beneficial chemicals and minerals are available there. The red pepper is one of the brightest veggies around!
- Kale – Kale has become something of a pop culture icon over the past several years. Before it became popular in smoothies, most of the kale in the world was used as garnishes at Pizza Hut buffets. Today, kale has a reputation for being packed with nutrition, with plenty of vitamin C to boot.
- Brussels Sprouts – Brussels sprouts don’t tend to be a favorite of children, but some people acquire quite a taste for them with time. Whether you love them or hate them, these cute little brassicas pack a vitamin C punch, along with a bouquet of other nutritional elements.
- Broccoli – Broccoli is another brassica, closely related to brussels sprouts. Some people like one but not the other – some people like both. Wherever you stand with broccoli, it might be important for you to know that it is an excellent source of vitamin C.
- Strawberries – Strawberries are one of the most appealing and beautiful foods with vitamin C. Available year round, you’ll always have them for a sweet snack.
- Grapefruit – This classic breakfast staple is another source of vitamin C. Spoon it, juice it, brulee it – whatever it takes, you can’t go wrong with this healthy citrus.
- Guava – Guava is probably the most unfamiliar fruit on this list, but it’s increasingly available in today’s grocery stores. Pick one up if you want to enjoy something new, or get a few more if this is already a favorite fruity snack.
- Kiwi – These fuzzy little citrus nuggets are tasty and available year round.
- Green Peppers – Green peppers are the same vegetable as red peppers, just at a different stage of ripeness. Their flavor and usefulness differ somewhat, so whichever you prefer, just know they both have strong vitamin C levels. Better yet, eat both.
This is by no means the complete list of foods with Vitamin C. Tomatoes, cantaloupe, sweet potatoes, watermelon, zucchini. Anyone with a diet of fruits and veggies should get plenty of natural Vitamin C. Eating many of these foods will also provide other vitamins, minerals, micronutrients, and more!. If you don’t enjoy these foods, a vitamin C supplement may help to fill nutrition gaps in your diet.