Foods with vitamin C

Citrus fruits

Including foods with vitamin C in your diet is key to enjoying good health. And is that it is a highly important vitamin for the body.

The body cannot store or produce it on its own. But there is no need to worry, since, consumed on a regular basis, The following foods will help you to cover your vitamin C needs without problem.

How much vitamin C do I need and what is it for?

Extended arm

Also known as ascorbic acid, the recommended daily allowance of vitamin C is 90 mg, 2.000 mg being the maximum limit. There are supplements with vitamin C, but if you eat a varied diet, abundant in fruits and vegetables, you should have no problem meeting your daily needs.

The important role that vitamin C plays in the immune system function and disease prevention. However, vitamin C also helps absorb iron from vegetables. In this way, it is advisable to combine iron-rich vegetables (legumes are among them) with foods with vitamin C.

The benefits of this antioxidant vitamin are noticeable in the condition of the skin, bones and teeth.

Do you get enough calcium?

Take a look at the article: Foods with calcium. There you will find what you should eat to get enough calcium to keep your bones strong.

How to get vitamin C through diet

Red and yellow peppers

Unlike other vitamins, vitamin C can be obtained through a wide variety of foods, especially fruits and vegetables. In addition, many of the foods with vitamin C are common foods, many of which are probably already part of your diet.

It should be noted that vitamin C deteriorates easily, which is why it is advisable to eat the following whole and raw foods whenever possible:


Key piece of the healthy Mediterranean diet, this versatile vegetable is very rich in vitamin C. The yellow pepper is the variety that provides the most vitamin C (184 mg per 100 grams), followed by red and green.


Adding some tomato slices to your salads and sandwiches will help you strengthen your defenses thanks to its dose of vitamin C.


Did you know that adding a little fresh parsley to your meals provides you with vitamin C? 100 grams of this food contains 133 mg of vitamin C.

Parsley leaves


Citrus fruits are the best known source of vitamin C. An orange for breakfast or as a dessert brings you very close to the recommended daily amount. Lemon, lime, tangerine, and grapefruit are also great options for getting vitamin C.


100 grams of kale provide 120 mg of vitamin C, which makes this vegetable one of the best sources of this vitamin. Steam it gently so you don't lose too much vitamin C in the process.


If you are among the many potato enthusiasts, you are in luck. And is that this food represents a good dose of vitamin C, as well as other nutrients.


It is a great fruit for health, especially to maintain or increase the levels of vitamin C in the body. 100 grams of kiwi allow you to exceed the recommended 90 mg daily of vitamin C. Its contribution of vitamin C is higher than that of oranges.

Kiwi in two halves


Its richness in vitamin C is one of the many benefits that broccoli has for your health. 100 grams of broccoli equals the RDA of vitamin C. It is true that the amount of vitamin C is reduced after cooking, but it is still a very interesting food to get a good amount of vitamin C, as well as other important nutrients.

Brussels sprouts

The case of Brussels sprouts is practically identical to that of broccoli. In crude oil they are close to 90 mg of vitamin C per 100 grams of food. However, cooking causes its vitamin C content to be reduced. However, just like broccoli, you can benefit a lot from adding them to your diet.


This fruit is perfect to give a refreshing tropical touch to your diet during the summer. Packed with vitamin C, papaya meat forms a delicious and healthy team with the leafy greens in smoothies.



If you like tropical fruits, pineapple will also help you get a good amount of vitamin C.


If you need more vitamin C, strawberries are a great option. A few strawberries will get you very close to the recommended daily allowance. It is also worth noting its contribution of manganese, folate and potassium.


Rich in vitamins and minerals (including about 50 mg of vitamin C per 100 grams of food), cauliflower offers many nutrients for very few calories. In this way, it is an excellent food to get vitamin C and keep fit.

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  1.   OSCAR said

    Very interesting the topic about vitamin C