The C Factor: High Vitamin C Foods

The C Factor High Vitamin C Foods

Unlock the secret to vibrant health with the power of high vitamin C foods! In this captivating blog post, we'll delve into a tantalising array of nature's finest sources of this essential nutrient. Get ready to embark on a journey where taste meets wellness, as we uncover the hidden gems that can supercharge your immune system, rejuvenate your skin, and revitalise your entire being. From tangy citrus delights to exotic tropical treasures, we'll guide you through a mouthwatering adventure that will leave you craving for more.

Vitamin C Rich Foods

  • Citrus fruits: Oranges, lemons, grapefruits, and tangerines are bursting with vitamin C.
  • Berries: Strawberries, raspberries, blueberries, and blackberries offer a delicious dose of this nutrient.
  • Kiwi: This small, fuzzy fruit packs a powerful punch of vitamin C.
  • Papaya: Enjoy the tropical sweetness of papaya while boosting your vitamin C intake.
  • Bell peppers: Colourful bell peppers, especially red ones, are rich in vitamin C.
  • Broccoli: This versatile veggie not only provides vitamin C but also an array of other nutrients.
  • Guava: Bite into this tropical delight to get a hefty dose of vitamin C.
  • Tomatoes: Whether enjoyed fresh or in sauce form, tomatoes are a fantastic source of this nutrient.
  • Leafy greens: Spinach, kale, and Swiss chard are not only packed with vitamins but also provide fibre.
  • Mango: Savour the sweet and juicy mango while reaping the benefits of its vitamin C content.

Incorporating these vitamin C-rich foods into your diet can support your immune system, promote healthy skin, and contribute to overall well-being. So, embrace the tangy, sweet, and refreshing flavours of these incredible foods and let vitamin C work its magic in your life.

What are the Best Natural Sources of Vitamin C?

  • Camu Camu: A powerful Amazonian superfruit with the highest natural vitamin C content.
  • Acerola Cherry: Tart and tangy, it contains significantly more vitamin C than oranges.
  • Kakadu Plum: A small green fruit native to Australia, it boasts the highest vitamin C content among all fruits.
  • Guava: Tropical and delicious, it provides a significant amount of vitamin C.
  • Kiwi: Small but mighty, one kiwi exceeds the daily recommended intake of vitamin C.
  • Citrus Fruits: Oranges, lemons, grapefruits, and tangerines are classic vitamin C sources.

What is Vitamin C Good for?

Immune Support: Vitamin C plays a crucial role in supporting and strengthening the immune system, helping to defend against illnesses and infections.

Anti-oxidant Action: 

As an anti-oxidant, vitamin C helps protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases.

Collagen Production: 

Vitamin C is essential for collagen synthesis, a protein that supports 

healthy skin, joints, and tissues, promoting wound healing and maintaining skin elasticity.

Iron Absorption: 

Vitamin C enhances the absorption of nonheme iron from plant-based foods, aiding in the prevention of iron deficiency anaemia.

Heart Health: 

Adequate vitamin C intake is associated with a reduced risk of heart disease, as it may improve blood vessel function and lower blood pressure.

Eye Health: 

Vitamin C contributes to the health of blood vessels in the eyes and may help reduce the risk of age-related macular degeneration and cataracts.

Brain Function: 

Some research suggests that vitamin C may have a protective effect on cognitive decline and support brain health as we age.

Tension Reduction: 

Vitamin C can help reduce the levels of tension hormones, such as cortisol, in the body, promoting a sense of well-being.

Skin Health: 

Vitamin C's anti-oxidant properties help protect the skin from damage caused by sun exposure and environmental factors, supporting a healthy complexion.

Wound Healing: 

Vitamin C is involved in the formation of new connective tissue and promotes proper wound healing.

Take Away

Vitamin C is a vital nutrient that offers numerous health benefits. It strengthens the immune system, acts as a powerful anti-oxidant, promotes collagen production, aids in iron absorption, supports heart and eye health, contributes to brain function, reduces tension, and enhances skin health and wound healing. Including vitamin C-rich foods in your diet can help you harness these advantages and maintain optimal well-being.


Q: What are the symptoms of low vitamin C?

A: Fatigue, weakness, frequent infections, slow wound healing, hair problems, swollen and bleeding gums, and skin issues.

Q: How can I increase my vitamin C levels?

A: Consume vitamin C-rich foods like citrus fruits, berries, kiwi, broccoli, bell peppers, and leafy greens, or take vitamin C supplements under medical guidance.

Q: What foods are high in vitamin C and zinc?

A: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, spinach, and pumpkin seeds are high in both vitamin C and zinc.


20 Foods That Are High in Vitamin C, By Caroline Hill and Erin Kelly, on May 10, 2022

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