Foods High in Vitamin C

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find the best sources of vitamin C, you should turn to food sources…but when they turn to food sources, they use old, outdated, and “old wives tale” type information.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
Guavas 1.0 cup 376.7 228.3 Fruit
Guava Sauce 1.0 cup Cooked 348.4 146.4 Fruit
Sweet Yellow Peppers 1.0 pepper, large (3-34” 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
Litchis 1.0 cup 135.8 71.5 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.

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