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Fruits High in Vitamin C

Updated on July 15, 2012

Vitamin C is an ion made up of ascorbic acid. It is an essential nutrient in the human diet as well as in the diets of other types of animals. The recommended daily intake of vitamin C is 60 - 95 mg or more.

Vitamin C is known for its antioxidants and its ability to strengthen the immune system. It aids in the absorption of iron as well as maintaining healthy body tissues. Its is also a natural antihistamine, preventing histamine release and increasing the rate at which histamine is detoxified.

The best way to ensure that your getting enough of any vitamin is by eating natural foods that are rich in the vitamin. The Following are Fruits that contain natural vitamin C.

Red Bell Pepper
Red Bell Pepper
Green Bell Pepper
Green Bell Pepper

Peppers and Berries

Red Bell Peppers: Believe it or not sweet peppers are a fantastic source of Vitamin C. Weather or not you choose to cook them, the bell peppers will still contain the vitamin (Although the cooking proses will release a portion of the vitamins). Bell peppers are great in stir fries, fajitas, on top of salads, and you can even stuff the peppers yourself with your favorite meats and cheeses. Red bell peppers have about 140 mg of vitamin C per cup when their raw.

Green Bell Peppers: The green sweet peppers have less vitamin C than the red ones with about 60 mg in a cup when their raw. I would recommend mixing the green and the red peppers together for more flavor as well as a terrific amount of the vitamin.

Strawberries: These common and delicious berries contain approximately 50 mg in a cup. Strawberries are wonderful in banana smoothies and are a great way to add nutritional value to desserts. In my opinion, strawberries are one of the best for making summertime refreshments.

Kiwi: These small and fun to eat fruits are packed with approximately 75 mg of vitamin C. Their great with yogurt, on top of tarts, in a fruit salad or cocktail or simply by themselves.

Acerola Cherries: This wild cherry has more vitamin C than any other fruit. Their are about 1680 mg of vitamin C in every 100 grams of fruits. The acerola cherry is also high in A and B vitamins.


Citrus Fruits

Oranges: One of the fruits most commonly known to contain vitamin C are oranges. An orange will generally contain around 70 or 80 mg of vitamin C per cup of juice. Oranges are great by the slice and the juice contains just as much, if not more, vitamin C.

Grape Fruits: Similar to the orange but larger in size, the grape fruit has a sweet and tart taste. Grapefruits also contain about 80 mg of Vitamin C.

Lemons and limes: Lemons have about 46 mg of vitamin C per 100 mg where limes only have around 30. You could mix both together for a fresh lemon-limeaide and a nice Vitamin C boost!


Tropical Fruit

Guava: A delicious, uniquely flavored, tropical fruit that contains almost 200 mg of vitamin C. Guava is delicious by itself and can be used to create amazing sauces for savory dishes.

Pineapple: Another delicious tropical fruit, the sweet and tasty pineapple has over 100 mg of vitamin C in a cup of juice. Pineapple is also a wonderful source of manganese, a mineral that is useful to your body.

Mango: This tropical fruit contains 36 mg of vitamin C for every 100 grams of mango. Mangoes can have different taste and texture depending on where they were grown. Most mangoes are sweet and have a slightly fibrous texture. Mangoes are great for just about any kind of cooking and they go well with alcoholic beverages.


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    • SkySlave profile imageAUTHOR

      Skyler DeCristoforo 

      6 years ago from Olympia, WA

      DrMark - I added the acerola cherry to my hub! Thank you for your feedback.

      Rebeccamealey - I also love bell peppers. I've never personally had the opportunity to grow them, but the climate i live in is perfect for growing jalapeños. Its a truly awesome feeling to grow any of your own food.

    • rebeccamealey profile image

      Rebecca Mealey 

      6 years ago from Northeastern Georgia, USA

      I love bell peppers. Growing them is awesome as you get to watch them turn colors according to the varieties planted. Red, green yellow and orange. Thanks for reminding us of the health benefits of peppers!

    • DrMark1961 profile image

      Dr Mark 

      6 years ago from The Atlantic Rain Forest, Brazil

      What about acerola (acerola cherry)? I favor it, of course, since it is one of the few plants that will grow in my yard. I enjoyed your article, thanks.

    • SkySlave profile imageAUTHOR

      Skyler DeCristoforo 

      6 years ago from Olympia, WA

      Thank you! Allot of people don't know that there is vitamin C in bell peppers, in fact the majority of people don't know that peppers are berries. I'm glad to hear you enjoyed a mango, with all of the fast food around i'm afraid that the majority forget about eating nutritious foods . Thanks for your comment!

    • missolive profile image

      Marisa Hammond Olivares 

      6 years ago from Texas

      Welcome to HubPages! Interesting Hub you have here. Vitamin C is such an important part of our system. It is great to know the available sources. I keep forgetting peppers are a natural source. I had a large juicy mango today - delicious. Thanks for sharing your information.


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