Top 10 Foods Highest in Vitamin C

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar
tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide
hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body
and is thought to lower cancer risk. The current RDA for vitamin C is 60mg, below is a list of foods high in
vitamin C. For those looking to consume extremely high levels of vitamin C

#1: Red and Green Hot Chili Peppers

An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than
any other food with 242.5mg (404% RDA) per 100 gram serving, 181.88mg (303% RDA) in a half cup
chopped, and 109.13mg (182% RDA) in a single green chili pepper. Red chillies provide 144mg (240%
RDA) of vitamin C per 100g serving, 108mg (180% RDA) per half cup chopped, and 65mg (108% RDA) per
pepper.

#2: Guavas

Depending on variety, guavas can provide as much as 228mg (381% RDA) of vitamin C per 100g serving,
377mg (628% RDA) per cup, and 126mg (209% RDA) per fruit.
#3: Bell Peppers

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of
vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% RDA) per 100
gram serving, 341mg (569% RDA) per pepper, and 95mg (159% RDA) in 10 sliced strips. Green peppers
provide the least vitamin C with 132mg (220% RDA) per pepper.

#4: Fresh Herbs (Thyme and Parsley)

Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any
soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitami n C of any
herb with 160mg (267% RDA) per 100 gram serving, 1.6mg (3% RDA) in a single teaspoon. Parsley
provides 133mg (222% RDA) per 100 gram serving, 79mg (133% RDA) per cup, 5mg (9% RDA) per
tablespoon, 13.3mg (22% RDA) in 10 sprigs.
#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)

Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including
vitamin C. Raw kale provides the most vitamin C with 120mg (200% RDA) per 100 gram serving, 80mg
(134% RDA) per cup chopped. It is followed by mustard greens which provide 70mg (117% RDA) per 100
gram serving, and 29mg (65% RDA) per cup chopped. Garden cress provides 69mg (115% RDA) per 100
gram serving, or 35mg (58% RDA) per cup. Click to see complete nutrition facts

#6: Broccoli, Cauliflower, Brussels Sprouts

Broccoli provides 89mg (149% RDA) of vitamin C in a 100g serving, 81mg (135% RDA) per cup chopped,
28mg (46% RDA) per piece. Raw cauliflower provides much less with 46mg (77% RDA) per cup, raw
brussles sprouts provide 75mg (125% RDA) per cup, 16mg (27% RDA) per sprout.
#7: Kiwi Fruits (Chinese Gooseberries)

Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g
serving will provide 93mg (155% RDA) of vitamin C, that is 164 mg (273% RDA) per cup, 84mg (141%
RDA) per fruit.

#8: Papayas (aka: Lechoza, Mamão, Pawpaw)

In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya
provides 62mg (103% RDA) per 100 gram serving, that is 87mg (144% RDA) per cup cubed, and 188mg
(313% RDA) in a medium sized papaya.

#9: Oranges and Clementines (Tangerines)

Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide
59mg (99% RDA) per 100 gram serving, 98mg (163% RDA) per cup, and 83mg (138% RDA) per orange.
Clementines, or tangerines, provide 49mg (81% RDA) per 100 gram serving, or 36mg (60% RDA) per
fruit.

#10: Strawberries

Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg
(98% RDA) per 100 gram serving, 98mg (163 % RDA) per cup slices, and 11mg (18% RDA) in a si ngle large
strawberry.