Photo: liz west
When most people think about vitamin C the following comes to mind: orange juice, Naked juice drinks, and airborne. What people fail to realize is that if you REALLY want to find the best sources of vitamin C, you should turn to food sources…but when they turn to food sources, they use old, outdated, and “old wives tale” type information.
Well I’m here to give you the truth. I’m here to tell you – once and for all – what foods are THE BEST sources of vitamin C.
What Is Vitamin C
Vitamin C is a vitamin that is most well-known for its immune system boosting abilities. What’s less known is bleeding edge research which is beginning to show that intakes of very high dosages of vitamin C may help reverse cancer.
A natural antihistamine, vitamin C can be taken to help reduce swelling and allergy-related symptoms.
Most of all, many people start to increase their vitamin C intake when they feel an illness coming on…or during the illness itself. Dosages in these circumstances typically range between 1-2 grams per day.
List of Foods Highest In Vitamin C Per Serving
|Food||Serving Measure||Food Preparation||Vitamin C per serving (mg)||Vitamin C per 100 g (mg)||Category|
|Acerola Juice||1.0 cup||3872||1600||Fruit|
|Acerola Cherry||1.0 cup||1644||1677.6||Fruit|
|Rose Hips||1.0 cup||541||426||Fruit|
|Guava Sauce||1.0 cup||Cooked||348.4||146.4||Fruit|
|Sweet Yellow Peppers||1.0 pepper, large (3-3/4" long, 3" dia)||341.3||183.5||Vegetables|
|Sweet Red Peppers||1.0 cup, strips||Cooked, boiled, drained, without salt||230.8||171||Vegetables|
|Pokeberry Shoots||1.0 cup||217.6||136||Vegetables|
|Sweet Green Peppers||1.0 cup, chopped||Sauteed||203.6||177||Vegetables|
|Black Currants||1.0 cup||202.7||181||Fruit|
|Mustard Spinach||1.0 cup, chopped||195||130||Vegetables|
|Tomato Juice||1.0 cup||Canned||170.3||70.1||Vegetables|
|Kiwi||1.0 cup, sliced||166.9||92.7||Fruit|
|Drumstick Pods||1.0 cup slices||141||141||Fruit|
|Orange Juice||1.0 cup||124||50||Fruit|
|Oranges, with peel||1.0 cup||120.7||71||Fruit|
|Taro||1.0 cup slices||120||96||Vegetables|
|Mammy-Apple||1.0 fruit without refuse||118.4||14||Fruit|
|Pummelo||1.0 cup, sections||115.9||61||Fruit|
|Lemons, without peel||1.0 cup, sections||112.4||53||Fruit|
|Hot Chili Peppers (green)||1.0 pepper||109.1||242.5||Vegetables|
|Jalapeno Peppers||1.0 cup, sliced||106.7||118.6||Vegetables|
|Broccoli Stalks||1.0 stalk||106.2||93.2||Vegetables|
Source: USDA National Nutrient Database for Standard Reference 28
Can you Overdose on Vitamin C?
Short answer: it depends. Check out this article about the possibilities of overdosing on vitamin C.