20 Incredible Foods High In Vitamin C

Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in immunity, skin health and iron absorption. Since our body cannot produce vitamin C, the only way to meet our needs is through diet.[1] Incorporating vitamin C-rich foods into your diet can boost your immune system and promote overall health. In this post, you can go through a list of foods rich in vitamin C.

Top 20 Vitamin C-rich Foods You Can’t Afford To Miss For A Healthy Life

Here are 20 vitamin C rich foods in India that are easily available and you can include in your diet. 

Citrus Fruits: The Vitamin C Powerhouses

Citrus fruits are known for their high vitamin C content. Here is a vitamin C fruit list of citrus fruits:

1. Oranges

Oranges are delicious citrus fruits that serve as a major source of vitamin C rich foods in India. One orange provides around 70mg of vitamin C. You can achieve your vitamin C requirements by eating one or two oranges daily or drinking orange juice.  

2. Lemons

One full fresh lemon has around 45mg of vitamin C. Lemon juice is a potent antioxidant that can help fight free radicals. Lemon juice as a vitamin C drink also lowers blood pressure and counteracts the effects of bread on blood sugar.

3. Limes

Limes are citrus fruits famous for their acidic flavour and high vitamin C content.  They have around 20mg of vitamin C per fruit. This vitamin C food enhances the flavour while being a good source of antioxidants.

4. Grapefruits

Half a grapefruit offers about 38 mg of vitamin C.  This vitamin C rich food is also a natural dietary fiber supplement as it is high in fiber.

Berries: Small Fruits with Big Benefits

Berries are not only tasty but also high in antioxidants and vitamin C. It is a flavourful way to get your daily vitamin C food intake. Here is a vitamin C fruits list of berries.

1. Strawberries

Strawberries are well known for their fragrant smell, bright colour, and sweet flavour. Every 100g of strawberries has 59mg of vitamin C, which is more vitamin C content than 100g of oranges. 

Your kids can enjoy the benefits of strawberry now with Good Monk’s strawberry flavoured milk mix powder.

2. Blackcurrants

1 cup of blackcurrants has an astounding 203 milligrams of vitamin C. These berries are one of the most potent vitamin C rich fruits, packed with antioxidants. 

3. Raspberries

Raspberries have several health benefits due to their nutritional value, and they are high in vitamin C. One cup of fresh raspberries provides 32 mg of vitamin C, which is  54% of the recommended daily value. 

4. Blueberries

Blueberries are high in antioxidants and a vital source of vitamin C. They hold 9.7 mg per 100g and help to protect cells from damage. So, include blueberries in your daily diet to get enough vitamin C. 

5. Acerola Cherries

Acerola cherries top the vitamin C fruits list with 1677mg per 100g, which is 30 times more than oranges. This high vitamin C content makes them great for fighting off sickness and helping make collagen. They also have more vitamins and antioxidants that help keep the body healthy and fight inflammation and oxidative stress.

Tropical Treasures: Exotic Fruits Rich in vitamin C

Tropical fruits are also high in Vitamin C. Here are some of the vitamin C-rich tropical fruits:

1. Kiwifruit

Kiwi is a delicious fruit with sweet and tart flavours. With 93mg of vitamin C per serving, it is one of the best providers of this essential mineral.

2. Mangoes

Mango is a popular fruit noted for its high vitamin C content, with 36mg per 100 grams. Enjoy this vitamin C rich fruit fresh or in delectable dishes like mango smoothies or fruit salads. 

3. Papayas

Papaya contains 62 mg of vitamin C per 100g, along with its musky aromas. In addition to being a food item rich in vitamin C, this fruit helps enhance blood circulation and prevent bowel cancer.

4. Pineapples

This sweet fruit contains necessary vitamins and minerals. It is one of the best sources of vitamin C, with 48mg per serving. Pineapples also makes an excellent vitamin C juice.

5. Guavas

100g of guava has 228mg of vitamin C, far greater than any other fruit. They rank second in our vitamin C fruits list. This tropical fruit comes in many varieties, like yellow-fruited cherry guava, strawberry guava, and red apple guava. 

Vegetables Surprisingly High in  Vitamin C 

Vegetables are frequently ignored as sources of Vitamin C, yet many types are surprisingly high in this vital mineral. Let’s see some vitamin C foods list of the vegetables rich in vitamin C:

1. Bell Peppers

It's fascinating that bell peppers are one of the rich vitamin C foods among veggies. According to reports, a single bell pepper can provide up to 152 mg of vitamin C, which is 169% of the recommended daily vitamin C intake. 

2. Broccoli

Broccoli is one of foods high in vitamin c, with one serving offering around 100mg of Vitamin C, which is enough to meet your daily needs. It also contains calcium, potassium, fibre, vitamins A and K, and abundant antioxidants.

3. Brussels Sprouts

Brussels sprouts are becoming increasingly popular because they are foods that contain vitamin c. The fruit is high in nutrients, including 85mgs of vitamin C when fresh and 62mgs when cooked.

4. Kale

Kale is a vitamin C food for skin and provides double the recommended daily intake of vitamin C in one meal. One cup of Kale gives 80 mg of vitamin C. It is also good for your skin and eyes because this vitamin C-rich fruit also contains a lot of vitamins A and E.

5. Tomato

Tomatoes are a rich vitamin c food source, providing approximately 39 mg per 100 grams, which supports immune health and skin integrity. Additionally, they contain antioxidants like lycopene, which may reduce the risk of chronic diseases such as heart disease and cancer.

6. Cauliflower

Cauliflower is a great vitamin c food items that offers about 48.2 mg of vitamin C per 100 grams, making it beneficial for cellular protection and promoting iron absorption. This vitamin C vegetable also contains vitamin K and dietary fibre, contributing to digestive health and blood clotting.

Vitamin C Food List Chart

Here is a vitamin C food list chart that includes 20 vitamin C rich food in India for your easy reference.

How To Add Best Vitamin C Foods Into Your Diet

Incorporating the best vitamin c foods into your diet is beneficial for overall health. Here are some tips for seamlessly adding these nutritious vitamin C vegetables and fruits to your meals and snacks:

1. Try to include oranges, grapefruits, lemons, and limes in salads or as refreshing snacks. You can make vitamin C juices with them too.
2. Add strawberries, blackcurrants, and kiwis to yoghurt, oatmeal, or smoothies for a burst of vitamin C.
3. Make soup with kale, broccoli, and spinach to boost your vitamin C intake.
4. Take guava and mango as standalone snacks or incorporate them into fruit salads.

If you are looking to add more nutrition into your diet, check out our full list of vitamin rich foods.

How Much Vitamin C Do You Need?

As per National Institute of Health (NIH),[2] men need 90 mg of vitamin C daily while women need 75 mg. Smokers and pregnant women might need more to deal with extra stress and needs.

Vitamin C is an essential  nutrient needed for collagen production, tissue repair and protecting cells from oxidative stress. A prolonged deficiency of vitamin C can lead to scurvy that shows up as fatigue, gum disease and poor wound healing. To know more about vitamin C benefits, refer to our detailed article - 10+ vitamin C benefits for body.

It  is important to eat vitamin C rich foods or get the required vitamin C dosage from supplements or vitamin C tablets.

For a better understanding of how various vitamins and minerals contribute to overall health, check out this guide on difference between vitamins and minerals.

Daily Vitamin C with Good Monk nutrition products

If you are looking to add vitamin C supplements to your routine, Good Monk offers a variety of supplements made with high-quality ingredients that can get you your daily dose of vitamin C.

Family nutrition Mix

Good Monk’s family nutrition mix contains vitamin C, antioxidants and essential nutrients to support immunity and energy needs. Mix this multivitamin with probiotic into your food to start your day healthy.

Healthy 50 + nutrition mix for Seniors

The healthy 50+ nutrition mix is made for seniors with vitamin C and calcium to support bone health and immunity. It is the best multivitamin for old age that helps you to stay active and healthy even when you are over 50.

Instant fruit drink mix

Our natural drink mixes give a quick and refreshing boost of vitamin C. It is ideal for hydration on the go as it comes in a travel-friendly sachet pack.

Final words

Adding foods rich in vitamin C into your diet is critical for overall health and well-being. Since your body cannot store or produce ascorbic acid, you need a daily intake through vitamin C drinks and foods or vitamin C tablets and supplements.  By including the above-mentioned vitamin C-rich foods in India in your daily diet, you can fulfill your body’s requirement of vitamin C.

However, considering the hustle and bustle of our routine lives, we often fail to include these vitamin C-rich vegetables and fruits in our diet; that’s when the Good Monk lends you a helping hand. Good Monk brings you health mix powders to add to your food and help boost immunity, energy and gut health. Free from preservatives, low on calories, and with no added white sugar, our nutrition mix is a must-have for you and your family!

FAQs on Vitamin C Rich Foods

1. Why is vitamin C important for the body?

Vitamin C(ascorbic acid) aids in collagen formation, iron absorption, and immune function. Foods that have vitamin c also acts as an antioxidant, protecting cells from damage by free radicals, and is essential for wound healing and maintaining healthy skin, cartilage, and blood vessels.Deficiency of Vitamin C can lead to Scurvy, that causes fatigue, gum swelling and slow wound healing.

2. Can I get enough vitamin C from food alone?

Most people can get enough vitamin C through a balanced diet of Vitamin C rich food. Fruits such as citrus, strawberries, kiwi, and bell peppers, along with broccoli, are great sources of vitamin c foods for vegetarians. Those with dietary restrictions or increased nutritional requirements will need Vitamin C supplements or nutrition mixes with ascorbic acid.

3. What fruit has the highest vitamin C content?

Acerola cherries have the highest Vitamin C content with 1677 mg per 100g.

4. How to get enough vitamin C?

Include a variety of vitamin C vegetables and fruits in your daily meals/. You can also consider using Vitamin C tablets and nutrition mixes fortified with Vitamin C if you are unable to meet needs through diet

5. Is a banana rich in vitamin C?

No, Bananas have a low amount of Vitamin C. You can choose Vitamin C-rich fruits like oranges and guava instead.

References:

 [1] Alberts A, Moldoveanu E-T, Niculescu A-G, Grumezescu AM. Vitamin C: A Comprehensive Review of Its Role in Health, Disease Prevention, and Therapeutic Potential. Molecules. 2025; 30(3):748. https://doi.org/10.3390/molecules30030748

 [2] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 

About the Author

Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.

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