Top 10 Foods High in Vitamin C for Immune System Health & Muscle Pumps (2018)

Pineapple is loaded with vitamin C and manganese. In 1 cup (165 grams), there are 74 calories, 2 milligrams of sodium, 20 grams of total carbohydrates, 14 grams of sugar and 1 gram of protein. For vitamins, there are 85.8 IU of vitamin A (2% of daily value based on a 2,000 calorie diet), 27.9 milligrams of vitamin C (46% of daily value), 1.2 micrograms of vitamin K (1% of daily value), .1 milligrams of thiamin (9% of daily value), .8 milligrams of niacin (4% of daily value), .2 milligrams of vitamin B6 (9% of daily value), 18.2 micrograms of folate (5% of daily value), .3 milligrams of pantothenic acid (3% of daily value), 9.2 milligrams of choline and .2 milligrams of betaine.

For minerals, there are 21.5 milligrams of calcium (2% of daily value), .4 milligrams of iron (2% of daily value), 19.8 milligrams of magnesium (5% of daily value), 14.8 milligrams of phosphorus (1% of daily value), 206 milligrams of potassium and 2.6 milligrams of manganese (131% of daily value). If pineapples are not available, a few good substitutes are lemons and limes. Lemons and limes both contain a decent amount of vitamin C per serving.

In one 100 gram serving, there are 34 calories, 33 milligrams of sodium, 7 grams of total carbohydrates, 3 grams of dietary fiber, 2 grams of sugar and 3 grams of protein. For vitamins, there are 623 IU of vitamin A (12% of daily value), 89.2 milligrams of vitamin C (149% of daily value), .8 milligrams of vitamin E (4% of daily value), 102 micrograms of vitamin K (127% of daily value), .1 milligrams of thiamin (5% of daily value), .1 milligrams of riboflavin (7% of daily value), .6 milligrams of niacin (3% of daily value), .2 milligrams of vitamin B6 (9% of daily value), 63 micrograms of folate (16% of daily value), .6 milligrams of pantothenic acid (6% of daily value), 18.7 milligrams of choline and .1 milligrams of betaine.

For minerals, there are 47 milligrams of calcium (5% of daily value), .7 milligrams of iron (4% of daily value), 21 milligrams of magnesium (5% of daily value), 66 milligrams of phosphorus (7% of daily value), 316 milligrams of potassium (9% of daily value), .4 milligrams of zinc (3% of daily value), .2 milligrams of manganese (10% of daily value) and 2.5 micrograms of selenium (4% of daily value). For fatty acids, there are 21 milligrams of the omega-3 fatty acids and 17 milligrams of the omega-6 fatty acids for each 100 gram serving.

Kale contains a lot of vitamin A, vitamin C and vitamin K. In one 100 gram serving size of kale, there are 50 calories, 1 gram of total fat, 43 milligrams of sodium, 10 grams of total carbohydrates, 2 grams of dietary fiber, 0 grams of sugar and 3 grams of protein. For vitamins, there is 15,376 IU of vitamin A (308% of daily value), 120 milligrams of vitamin C (200% of daily value), 817 micrograms of vitamin K (1,021% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (8% of daily value), 1 milligram of niacin (5% of daily value), .3 milligram of vitamin B6 (14% of daily value) and 29 micrograms of folate (7% of daily value).

For minerals, there are 135 milligrams of calcium (14% of daily value), 1.7 milligrams of iron (9% of daily value), 34 milligrams of magnesium (8% of daily value), 56 milligrams of phosphorus (6% of daily value), 447 milligrams of potassium (13% of daily value), .4 milligrams of zinc (3% of daily value), .3 milligrams of copper (14% of daily value), .8 milligrams of manganese (39% of daily value) and .9 micrograms of selenium (1% of daily value). For fatty acids, there are 180 milligrams of the omega-3 fatty acids and 138 milligrams of the omega-6 fatty acids.

Strawberries go together with a lot of different other foods. In one 100 gram serving size of strawberries, there is 32 calories, 8 grams of total carbohydrates, 2 grams of dietary fiber, 5 grams of sugar and 1 gram of protein. For vitamins, there is 12 IU of vitamin A (0% of daily value), 58.8 milligrams of vitamin C (98% of daily value), .3 milligrams of vitamin E (1% of daily value), 2.2 micrograms of vitamin K (3% of daily value), .4 milligrams of niacin (2% of daily value), 24 micrograms of folate (6% of daily value), .1 milligrams of pantothenic acid (1% of daily value), 5.7 milligrams of choline and .2 milligrams of betaine.

For minerals, there is 16 milligrams of calcium (2% of daily value), .4 milligrams of iron (2% of daily value), 13 milligrams of magnesium (3% of daily value), 24 milligrams of phosphorus (2% of daily value), 153 milligrams of potassium (4% of daily value), .4 milligrams of manganese (19% of daily value), .4 micrograms of selenium (1% of daily value) and 4.4 micrograms of fluoride. For fatty acids, there are 65 milligrams of the omega-3 fatty acids and 90 milligrams of the omega-6 fatty acids. I enjoy eating strawberries with bananas to acquire magnesium, potassium and vitamin C.

In one 100 gram serving size of papaya, there is 39 calories, 3 milligrams of sodium, 10 grams of total carbohydrates, 2 grams of dietary fiber, 6 grams of sugar and 1 gram of protein. For vitamins, there is 1,094 IU of vitamin A (22% of daily value), 61.8 milligrams of vitamin C (103% of daily value), .7 milligrams of vitamin E (4% of daily value), 2.6 micrograms of vitamin K (3% of daily value), .3 milligrams of niacin (2% of daily value), 32 micrograms of folate (10% of daily value), .2 milligrams of pantothenic acid (2% of daily value) and 6.1 milligrams of choline.

For minerals, there is 24 milligrams of calcium (2% of daily value), .1 milligrams of iron (1% of daily value), 10 milligrams of magnesium (2% of daily value), 5 milligrams of phosphorus (1% of daily value), 257 milligrams of potassium (7% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there is 25 milligrams of the omega-3 fatty acids and 6 milligrams of the omega-6 fatty acids. If papayas are not available at your local supermarket, kiwis are another option. Kiwis are also high in vitamin C.

In one 100 gram serving size of an orange, there is about 63 calories, 2 milligrams of sodium, 15 grams of total carbohydrates, 5 grams of dietary fiber, 10 grams of sugar and 1 gram of protein. For vitamins, there is 250 IU of vitamin A (5% of daily value), 71 milligrams of vitamin C (118% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (3% of daily value), .5 milligrams of niacin (2% of daily value), .1 milligrams of vitamin B6 (5% of daily value), 30 micrograms of folate (8% of daily value) and .3 milligrams of pantothenic acid (3% of daily value).

For minerals, there is 70 milligrams of calcium (7% of daily value), .8 milligrams of iron (4% of daily value), 14 milligrams of magnesium (3% of daily value), 22 milligrams of phosphorus (2% of daily value), 196 milligrams of potassium (6% of daily value), .1 milligrams of zinc (1% of daily value), .1 milligrams of copper (3% of daily value) and .7 micrograms of selenium (1% of daily value). For fatty acids, there is 16 milligrams of the omega-3 fatty acids and 44 milligrams of the omega-6 fatty acids. If fresh oranges are not available, try orange juice. Orange juice also contains a lot of potassium and vitamin C.

Both green and red peppers contain a large amount of vitamin C per serving. However, red peppers contain slightly more. Peppers are delicious on pizza, and go together great with steak and cheese subs. Red peppers in general contain a lot of vitamin A and vitamin C. In one 100 gram serving size, there are 31 calories, 4 milligrams of sodium, 6 grams of total carbohydrates, 2 grams of dietary fiber, 4 grams of sugar and 1 gram of protein.

For vitamins, there are 3,131 IU of vitamin A (63% of daily value), 128 milligrams of vitamin C (213% of daily value), 1.6 milligrams of vitamin E (8% of daily value), 4.9 micrograms of vitamin K (6% of daily value), .1 milligrams of thiamin (4% of daily value), .1 milligrams of riboflavin (5% of daily value), 1 milligram of niacin (5% of daily value), .3 milligrams of vitamin B6 (15% of daily value), 46 micrograms of folate (11% of daily value), .3 milligrams of pantothenic acid (3% of daily value) and 5.6 milligrams of choline.

For minerals, there are 7 milligrams of calcium (1% of daily value), .4 milligrams of iron (2% of daily value), 12 milligrams of magnesium (3% of daily value), 26 milligrams of phosphorus (3% of daily value), 211 milligrams of potassium (6% of daily value), .3 milligrams of zinc (2% of daily value) and .1 milligrams of manganese (6% of daily value). For fatty acids, there are 25 milligrams of the omega-3 fatty acids and 45 milligrams of the omega-6 fatty acids in each serving size.

The black currants are high in vitamin C and are a good source of iron. In each 100 gram serving size, there are 63 calories, 2 milligrams of sodium, 15 grams of total carbohydrates and 1 gram of protein. For vitamins, there are 230 IU of vitamin A (5% of daily value), 181 milligrams of vitamin C (302% of daily value), 1 milligram of vitamin E (5% of daily value), .1 milligrams of thiamin (3% of daily value), .1 milligrams of riboflavin (3% of daily value), .3 milligrams of niacin (1% of daily value), .1 milligrams of vitamin B6 (3% of daily value) and .4 milligrams of pantothenic acid (4% of daily value).

For minerals, there are 55 milligrams of calcium (6% of daily value), 1.5 milligrams of iron (9% of daily value), 24 milligrams of magnesium (6% of daily value), 59 milligrams of phosphorus (6% of daily value), 322 milligrams of potassium (9% of daily value), .3 milligrams of zinc (2% of daily value), .1 milligrams of copper (4% of daily value) and .3 milligrams of manganese (13% of daily value). For fatty acids, there are 72 milligrams of the omega-3 fatty acids and 107 milligrams of the omega-6 fatty acids.

In one 100 gram serving size of guavas, there are 68 calories, 1 gram of total fat, 2 milligrams of sodium, 14 grams of total carbohydrates, 5 grams of dietary fiber, 9 grams of sugar and 3 grams of protein. For vitamins, there are 624 IU of vitamin A (12% of daily value), 228 milligrams of vitamin C (381% of daily value), .7 milligrams of vitamin E (4% of daily value), 2.6 micrograms of vitamin K (3% of daily value), .1 milligrams of thiamin (4% of daily value), 1.1 milligrams of niacin (5% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 49 micrograms of folate (12% of daily value), .5 milligrams of pantothenic acid (5% of daily value) and 7.6 milligrams of choline.

For minerals, there are 18 milligrams of calcium (2% of daily value), .3 milligrams of iron (1% of daily value), 22 milligrams of magnesium (5% of daily value), 40 milligrams of phosphorus (4% of daily value), 417 milligrams of potassium (12% of daily value), .2 milligrams of zinc (2% of daily value), .2 milligrams of copper (11% of daily value), .2 milligrams of manganese (8% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there are 112 milligrams of the omega-3 fatty acids and 288 milligrams of the omega-6 fatty acids per serving.

This is certainly the number one food high in vitamin C. In each 100 gram serving, there are 32 calories, 7 milligrams of sodium, 8 grams of total carbohydrates, 1 gram of dietary fiber and 0 grams of protein. For vitamins, there are 767 IU of vitamin A (15% of daily value), 1,677 milligrams of vitamin C (2,796% of daily value), .1 milligrams of riboflavin (4% of daily value), .4 milligrams of niacin (2% of daily value), 14 micrograms of folate (3% of daily value) and .3 milligrams of pantothenic acid (3% of daily value).

For minerals, there are 12 milligrams of calcium (1% of daily value), .2 milligrams of iron (1% of daily value), 18 milligrams of magnesium (5% of daily value), 11 milligrams of phosphorus (1% of daily value), 146 milligrams of potassium (4% of daily value), .1 milligrams of zinc (1% of daily value), .1 milligrams of copper (4% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there are 44 milligrams of the omega-3 fatty acids and 46 milligrams of the omega-6 fatty acids. These west Indian cherries have some of the highest vitamin C content available on the market for a natural food product.

In conclusion, kale, broccoli, guavas, black currants, peppers, oranges, papayas, acerola cherries, strawberries and pineapples are all excellent sources of vitamin C. Not consuming enough vitamin C throughout your daily diet can result in individuals having a weak immune system, wounds that aren't healing and scurvy, which may result in bleeding gums, tooth loss, muscle fatigue and other symptoms. Vitamin C helps to keep the teeth, bones, blood vessels and the immune system healthy on a regular basis.

On the other hand, too much vitamin C can cause diarrhea and nausea. For those wondering, try not to limit your diet to only these high vitamin C foods. Berries, tomatoes, kiwi, lemons, limes, yellow peppers, fruit juices, grapefruits, potatoes and other fruits and vegetables contain vitamin C. Between 80 to 120 milligrams is the recommended amount of vitamin C individuals should consume in a single day.

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