With all the nutrients that one can think of, vitamin C is perhaps the most familiar. Even so, some people would go through a hard time if they were asked to name just few good sources of riboflavin or biotin. Apart from improving our health, vitamin C is also widely utilized as a nutritional supplement – a lot of individuals are familiar with the health benefits of vitamin C. The British naval forces used foods enriched with vitamin C to prevent sailors from suffering from scurvy. This was perhaps the first use of contemporary scientific techniques to evaluate disease treatment. The irony of it is that even though many individual are aware of few foods containing vitamin C, it is a nutrient deficient in many diets. This is sad since many foods that are easy-to-prepare and can supply you with the right amount of this nutrient exist.

Vitamin C is popularly known because of its oxidizing properties. Our bodies contain harmful substances known as free radicals – these free radicals are believed to damage the cells and tissues of the body. Because vitamin C has an antioxidant effect; it neutralizes the effect of free radicals in the body. Furthermore, because of its antioxidant property, vitamin C can neutralize iron in the body system for easier absorption by the intestine. The best way to absorb iron in the body is to consume foods rich in iron together with those containing vitamin C. This article describes the top healthiest vitamin C foods in the market.

Find out Top healthiest Vitamin C Foods

1. Camu Camu 

This is a rare fruit that is found inside the deep rain forest of Amazon, in South America. It is considered to be packed with a high density of vitamin C – matter of fact; Camu Camu is regarded as one of the densest sources of this nutrient in the world. Camu Camu can deliver almost 7.5 grams of vitamin C with a single serving of 100 grams of the fruit. Compared to oranges, it delivers more than 60 times of vitamin c content. Aside from being considered as among best sources of vitamin C, this fruit also has other additional health benefits. These include:

  • Preventing cancer
  • Promoting eye health
  • Boosting the immune system
  • Guarding the body from infections
  • Improving mood.

2. Guavas

Guavas are fruits found in regions like South America, North America and Mexico – they are rather round or pear shaped. After ripening, these fruits appear yellow, maroon or light green. Guava contains approximately 0.22 grams of this vitamin C nutrient. This amount may appear as if it is not sufficient, but these fruits can provide an individual with about 250% of their RDA – Recommended Dietary Allowances. Guavas are excellent for eyesight, and they help in preventing cancer, relieving diarrhea and constipation as well as treating common cold.


3. Peppers

This includes two major kinds of peppers – red chili peppers and bell peppers. Although they are widely cultivated in many parts of the world, they are native to Northern America, Southern American, Central America and Mexico. They can either be green or purple in appearance, and they also have a lot of nutrients. A single serving of either bell or chili peppers can provide you with about 0.14 to 0.18 grams of vitamin C. Peppers can contribute almost 200% of an individual RDA. It also improves circulation in the body system, boosts metabolism, eradicates free radicals and improves digestion.


4. Kale

Kale is a dark-green curly-leafed vegetable that is widely grown in many regions across the globe. Because of widely being used in juicing, salads and making healthy snacks like kale chips; it is widely recognized in the world of health. A serving of 100 grams of kale contains roughly 0.12 grams of this water-soluble vitamin. This figure is about 0.12% of its total weight. When it comes to Recommended Dietary Allowances – RDA, Vitamin C supplies approximately 135%. Other health benefits include preventing bone fractures and osteoarthritis, improving digestion, and safeguarding the health of the skin and eyes. Additionally, it is a great anti-inflammatory and a powerful detoxifier.

5. Acerola Cherry

This fruit is also referred as Barbados cherry. Although it is widely grown in Brazil, the Caribbean and other sub tropical areas; its origin is Yucatan. 4.5 grams of vitamin C content are contained in a serving of 100 grams of acerola cherry. This is about 4.5% of its total weight. Since the Barbados cherry spoils within a short period of time, it is consumed or used for making supplements immediately after harvesting. There are other health benefits of this fruit including, reducing intestinal inflammation, relieving infections, minimizing depression and curing common cold.


Other Foods  

Citrus fruits are also excellent sources of vitamin C. Citrus fruits include grapefruits, lemon, lime and oranges. Nonetheless, there are also highly rated non-citrus fruits that are good sources of vitamin C. This includes fruits like pineapple, cantaloupe, papaya, strawberries, and raspberries. The list does not end there; watermelon, blueberries and cranberries, apples, bananas and pears have as well been included in the category of foods known to be wonderful sources of dietary vitamin C.


Even with knowledge about the top healthiest vitamin C foods; it is imperative to understand how to cook and store foods rich in vitamin C. The same property that makes vitamin C be able to fight free radicals – also subjects it to harm. Oxygen, heat and storage can greatly degrade vitamin C. storing foods containing vitamin C in cool environments for a long time can deeply reduce the content of vitamin C. Furthermore, cooking can diminish the amount of vitamin C in foods. For instance, most vegetables ought to be steamed instead of cooking since this will reduce their vitamin C content. Lack of sufficient vitamin C in our diets can cause a number of health complications. Statistics have indicated that deficiency of vitamin C is a significant problem in most states across the United States. This should not be the case because they are numerous foods that can provide us with the daily requirement of Vitamin C.

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