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Foods High in Vitamin C – Diets Rich in Ascorbic Acid

Fresh fruits and vegetables; also some herbs, condiments, and spices are good sources of vitamin C. All citrus fruits, especially oranges, are great to obtain daily supply of the vitamin.


Foods High in Vitamin C - Green Vegetables and Citrus Fruits

As ascorbic acid or vitamin C is not naturally produced in the body, it is essential to include foods high in vitamin C in the diet every day. It is required for growth and repair of body tissues and is also known to prevent colds and improve absorption of iron and calcium. The antioxidants aid in fighting free radicals and help one to recover from injuries. Fresh fruits and vegetables are rich sources of ascorbic acid. Mostly green colored vegetables especially leafy greens are loaded with the vitamin; some of them are bell peppers, kale, mustard greens, spinach, broccoli, asparagus, cucumber, peas, etc. Also, cauliflower, brussel sprouts, cabbage, carrots, turnips, onions, and beets contain a plentiful supply. Fresh herbs like thyme and parsley or dried ones like basil and rosemary are also foods high in vitamin C. Condiments and spices like green chillies, coriander, cloves, and saffron are some more options.

Vitamin C Fruits - Natural Sources

All citrus fruits are excellent sources of vitamin C like oranges, limes, lemons, etc. Even juices of citrus fruits contain high quantities of the vitamin. Oranges and many other fruits belonging to the orange family like clementines and tangerines are excellent. Other rich vitamin C fruits are grapefruit, kiwi, guavas, lychee, papaya, pineapple, and watermelon. All types of berries like strawberries, raspberries, cranberries, and blueberries are plentiful sources. Tomatoes and their sundried variety are great for getting a supply of the vitamin. Additionally, plums, bananas, apples, melons, mangoes, apricots, cantaloupe, custard apple, and avocados are also good vitamin C fruits.

Vitamin C in Orange

One medium sized orange can provide the body with its vitamin C supply for almost the entire day and on an average contains around 60 miligrams of the vitamin. Even orange zest or shavings of its peels has high quantity of the vitamin. Orange juice is also recommended for getting a healthy dose. However, exposure to air reduces vitamin C content in the fruit. So eating whole oranges is better than drinking juice, which should always be consumed when it is freshly squeezed. For the same reason, eat freshly cut oranges and also refrigerating them preserves the vitamin C in orange.

Written by Melanie Gray

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