7 Vitamin C Rich Foods To Make Your Diet Healthier


Dry skin, nosebleeds, delay in healing of wounds, pain in joints, swelling of gums, poor hair health and bleeding in gums, all these are the symptoms of lack of Vitamin C in the body. Vitamin C is a very important nutrient that boosts the immune system and helps the body in fighting diseases. Vitamin C has rich antioxidant properties. Vitamin C is crucial for our body in many ways. It prevents the cells against free radicals and is also helpful in fighting deadly diseases like cancer. The reason Vitamin C deficiency happens because it is a water-soluble vitamin and it lacks the ability to store itself.

Vitamin C deficiency is more common in people who smoke, live in a populated environment, are addicted to caffeine or take too much stress. This risk becomes greater in people above the age of 55. Now that we have understood the causes behind the deficiency of Vitamin C, it’s time to look at the benefits of Vitamin C. 

The key benefits of Vitamin C are:

  • Vitamin C helps in countering high blood pressure.
  • It prevents you against heart-related ailments.
  • Strengthens your body’s response against diseases by boosting immunity.
  • Improves Memory.

Apart from these, there are several other benefits of Vitamin C. A healthy adult requires 65 to 90 milligrams of Vitamin C per day. Now, where do you get Vitamin C from? One way to get Vitamin C is through medications. But it should not be the first way. Getting essential nutrients from food is the best way to remain healthy. The question is, which foods have rich amounts of Vitamin C? We have the answer to this question.


Everyone knows that Broccoli has rich amounts of protein and it is great for building muscle mass. But Broccoli also has rich amounts of Vitamin C. The superfood contains 89 mg of Vitamin C per 100 gm. Apart from this, Broccoli also has other essential nutrients such as Vitamin B, calcium, zinc and fibre. The best way to get most of the nutrients from Broccoli is by consuming it boiled instead of cooking it in oil.


Who doesn’t like strawberries? Well, you will like them more after reading this. The rich amounts of fibre and antioxidants make it one of the most beneficial fruits. It has 80 mg of Vitamin C per 100 gm. Eating fresh strawberries regularly will suffice your Vitamin C requirements. However, Vitamin C quotient in strawberries starts to drop as they are stored for a longer period. That’s why the best way to eat strawberries is by consuming them fresh.


The benefits of Kiwis are not hidden from anyone. The nutritional value of Kiwi is next to none. It also has high amounts of Vitamin C and that is why this fruit finds a mention on this list. Kiwi has 70 mg of Vitamin C per 100 gm. Apart from this, Kiwis also have rich amounts of potassium, antioxidants and omega-3 fatty acids. The vitamin c quotient is the highest in Kiwis when they ripe as Vitamin C level continues to drop with time.

Brussels Sprouts

Cooked brussels sprouts are one of the richest sources of Vitamin C. A cup of cooked brussels sprouts provide you nearly 100 mg of Vitamin C. Apart from this, brussels sprouts also have rich amounts of fibre, Vitamin K, folate, Vitamin A, manganese and potassium. Vitamin C and Vitamin K play a key role in strengthening the bones. Vitamin C aids the formation of collagen in the body as well. The best way of consuming brussels sprouts is by consuming them after cooking them under steam.


Papaya is another great source of Vitamin C. Papaya contains 62 mg of Vitamin C per 100 gm. Just like Kiwi and Strawberries, papayas also have rich amounts of antioxidants. Apart from this, there’s also a rich amount of Vitamin A and folate in Papaya. Papaya not only boosts your immune system but also improves your digestion. Consuming papaya regularly also boosts your memory.


Oranges are one of the richest and easily available sources of Vitamin C. You’ll get 53 mg of Vitamin C per 100 gm oranges. Orange is a citrus fruit and it is one of the easiest ways for sufficing your body’s requirement of Vitamin C. Consuming oranges daily during winters can also prevent you against cold and flu. It also boosts blood circulation and reduces the risk of certain kinds of cancer.


If you are someone who loves to eat berries, you can get your daily requirement of Vitamin C from Blackcurrants. Blackcurrants will provide you with 200 mg of Vitamin C per 100 gm. They are also loaded with anti-inflammatory properties due to rich amounts of antioxidants and flavonoids. Black currants also contain rich amounts of potassium and 

Now, there are many foods that can suffice your need for Vitamin C on a daily basis. There are several vitamins and fruits that have rich amounts of Vitamin C. Fruits and vegetables like lemon, orange, tomato and cauliflower are some of the good and easily available sources of Vitamin C. You can get these at very cheap prices.