10 Produce That Are Rich in Vitamin C
MAY 30, 2022
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Like many others, you might have been advised by doctors, family, friends and even articles to increase your vitamin C intake to boost your immune system. Let's talk about what vitamin C really is and what fruits/vegetables can help you reach your daily limit!


What is Vitamin C?

Vitamin C, or ascorbic acid, is a water-soluble vitamin that controls infections and heals wounds. It is a powerful antioxidant that helps protect cells and maintains healthy skin, blood vessels, bones and cartilage. 

The current daily value for vitamin C is 90 mg for adults and children age 4 and above. Without enough vitamin C, there is a higher susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy (severe vitamin C deficiency). 

In addition to multivitamins and single-ingredient supplements, vitamin C is found in a wide variety of fruit and vegetables.


What Produce Are High in Vitamin C? 


1. Citrus Fruits (Orange, Grapefruit) 

  • Citruses make up a significant portion of dietary vitamin C intake. One medium-sized orange provides 83 mg of vitamin C while a grapefruit contains 68 mg. 


2. Kiwi

  • One medium kiwi contains 56 mg of vitamin C. Research also shows that kiwis can have an inhibitory effect on blood platelets.



    3. Strawberries 

    • One cup of strawberries contains 98 mg of vitamin C. Strawberries are also rich in manganese, flavonoids, folate, and other beneficial antioxidants.


    4. Broccoli

    • One-half cup of cooked broccoli contains 50 mg of vitamin C or 57% of the daily value. 



    5. Peppers

    • One green chili pepper contains 109 mg of vitamin C and one red chili pepper delivers 65 mg. Meanwhile, bell peppers' vitamin C content range from 120-340 mg.


      6. Brussel Sprouts 

      • One-half cup of cooked brussels sprouts contains 49 mg of vitamin C. This vegetable is also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium.



      7. Potatoes

      • Potatoes are fourth most consumed crop in the world. They are an excellent source of vitamin C (45% of the DV) and have more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).


      8. Cantaloupes

      • Cantaloupes are high in fibre, packed with vitamin A and C. One-fourth of a medium cantaloupe contains 95 mg.



      9. Kale 

      • Kales are rich in vitamin K and C. One cup of cooked kale contains 53 mg of vitamin C. While cooking this vegetable reduces its vitamin C content, one study found that boiling and frying leafy greens can increase the bioavailability of health-promoting compounds.


      10. Papaya 

      • One medium papaya contains 95 mg of vitamin C, easily meeting the daily value! 



      Harvard School of Public Health

      National Health Service 


      National Institutes of Health

      Harvard Health Publishing

      Live Science 

      Potato Goodness