Wanna boost your immune system without chugging weird-tasting supplements?
Good news. You can actually eat your way to better health. Yep, with real food. No pills. Just juicy, crunchy, colorful stuff from your kitchen.
If you’re wondering “what foods are high in vitamin C?” or “top 10 vitamin C rich foods”, you’re in the right place. This guide spills all the juicy (literally) details—no fluff, just facts—told in a way you’ll actually wanna read.
Vitamin C is more than the “anti-scurvy” vitamin. It’s your skin’s bestie, helps iron do its job, kicks colds to the curb (well, maybe), and keeps your cells from flipping out from stress.
Let’s dive straight into the Top 10 foods high in vitamin C—with some surprises, a couple eye-openers, and some stuff you probably already eat without even realizing how powerful it is.
Why Vitamin C Even Matters
Before we get to the grocery list, here’s why you should actually care:
Vitamin C does a LOT. Like…
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Fights off free radicals (those little cellular troublemakers)
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Boosts immunity — Think: fewer colds, better defense
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Helps with wound healing
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Supports healthy skin by playing a role in collagen production
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Improves iron absorption, especially from plant-based sources
And the body doesn’t store it long-term. So yep, you need a fresh supply every day.
Top 10 Vitamin C Rich Foods You Need in Your Life
These ain’t just oranges, my friend. Get ready for some shockers too. Here’s your vitamin C dream team:
| Rank | Food | Vitamin C (per 100g) | Why It’s Awesome |
|---|---|---|---|
| 1 | Guava | 228 mg | Tropical bomb of flavor and antioxidants |
| 2 | Bell Peppers (Red) | 190 mg | Crunchy, sweet, and way better than oranges |
| 3 | Kiwi | 92 mg | Tiny green powerhouse, super skin-friendly |
| 4 | Strawberries | 89 mg | Sweet snack packed with fiber + vitamin C |
| 5 | Oranges | 53 mg | Classic choice. Still worth the hype |
| 6 | Papaya | 60 mg | Good for digestion and glowing skin |
| 7 | Broccoli | 89 mg | Crunch it raw or steam it—superfood either way |
| 8 | Brussels Sprouts | 85 mg | Roast ’em crispy—delicious and nutritious |
| 9 | Pineapple | 48 mg | Juicy tropical taste plus digestive enzymes |
| 10 | Kale (Raw) | 93 mg | More than a salad trend—it’s nutrient-packed |
1. Guava – The Underrated King
You probably didn’t expect guava to be number one, huh?
This fruit’s got more than 200mg of vitamin C per 100 grams. That’s like 4X what an orange has.
If you can get your hands on fresh guava, do it. Eat it raw, toss it in a smoothie, or dice it up in a fruit salad. Just don’t ignore this tropical superfruit.
Keyword boost: If you’re serious about loading up on vitamin C rich foods, this one’s a must.
2. Red Bell Peppers – Crunchy, Sweet, POWERFUL
People always think citrus is king. But red bell peppers are like, “hold my seeds.”
You get nearly 190mg of vitamin C in just 100 grams. That’s insane. Add them to salads, fajitas, or eat them raw with hummus.
Pro tip: Go red. Green and yellow peppers have less vitamin C.
3. Kiwi – Tiny Fruit, Massive Benefits
Don’t be fooled by the fuzz. Inside? A juicy green vitamin bomb with around 90mg of vitamin C.
Kiwi helps with skin, digestion, immunity—and it’s super easy to eat. Just slice and scoop.
Oh, and kids love ’em. Big win.
4. Strawberries – The Sweet Side of Nutrition
They’re sweet, they’re snackable, and they’re loaded with nearly 90mg of vitamin C per cup.
Fun fact: Strawberries also have antioxidants that may help with heart health.
Eat them with breakfast, dip them in dark chocolate, or throw them on oatmeal.
5. Oranges – The Classic, Still Worth It
Sure, oranges are basic. But they still deliver. Around 50mg of vitamin C per 100g (about 1 medium orange).
Plus, they’re hydrating, satisfying, and easy to grab on the go.
Not revolutionary, but reliable.
6. Papaya – Gut Health + Vitamin C
Papaya isn’t just good for your tummy—it’s got around 60mg of vitamin C per 100g.
Chop it into cubes, drizzle some lime, maybe a sprinkle of chili powder (thank me later).
Bonus: Also helps with inflammation and eye health.
7. Broccoli – The Veggie Your Mom Was Right About
Steam it. Roast it. Eat it raw. However you do it, broccoli is a legit vitamin C source with about 89mg per 100g.
It’s also got fiber, folate, and compounds that might help prevent cancer.
Hot tip: Keep it lightly cooked to hold onto more vitamin C.
8. Brussels Sprouts – Tiny Cabbages, Big Benefits
Roasted Brussels sprouts? Yes, please.
These guys bring about 85mg of vitamin C per 100g. Plus, they’re rich in fiber, vitamin K, and plant protein.
Crispy tip: Roast with olive oil, salt, garlic. Heaven.
9. Pineapple – The Juicy One
48mg of vitamin C per 100g. Also loaded with bromelain, an enzyme that helps digestion and reduces inflammation.
Add pineapple chunks to your smoothies, grill them, or eat ’em straight from the fridge.
10. Kale – The Leafy Legend
Raw kale delivers 93mg of vitamin C per 100g.
Throw it in salads, blend it into smoothies, or bake some kale chips. Just make sure to eat it raw or lightly steamed to keep the vitamin C intact.
Kale’s also packed with vitamin K, calcium, and iron—a real overachiever.
How to Get More Vitamin C Without Even Thinking
Here’s how to sneak vitamin C into your daily routine without turning it into a chore:
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Add kiwi or strawberries to your breakfast
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Snack on red bell pepper slices instead of chips
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Throw a handful of kale or broccoli into your lunch
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Make a fruit smoothie with guava, papaya, or pineapple
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Grill some Brussels sprouts for dinner sides
FAQ: You Asked, We Answered
1. How much vitamin C do you need a day?
For adults, around 75mg (women) and 90mg (men). But it’s totally fine to get more through food.
2. Can you overdose on vitamin C from food?
Not really. Your body just flushes out the extra. Supplements? That’s another story.
3. Is cooked food still high in vitamin C?
Cooking can lower the vitamin C content. Steaming keeps more than boiling. Raw is king.
4. What’s the best fruit for vitamin C?
Guava, hands down. Way higher than oranges.
5. Does freezing kill vitamin C?
Freezing preserves it better than cooking. Frozen fruits and veggies are still good sources.
Final Thoughts – Your Vitamin C Game Plan
Look. You don’t need to obsess over every milligram, but if you’re loading your plate with any of these top 10 vitamin C rich foods, you’re crushing it.
Your immune system will thank you. Your skin will thank you. Even your iron levels will cheer you on.
So start snacking smarter. Swap chips for peppers. Go for that extra kiwi. Blend up a papaya smoothie. It’s easy once you start.
Because hey, eating healthy shouldn’t feel like homework. It should be delicious.
Sources
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NIH: Vitamin C Fact Sheet – Updated 2024
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USDA FoodData Central – Accessed July 2025