10 Foods to Increase Your Vitamin C Intake

by Melissa Chichester

In today’s fast-paced world, it’s easy to put our well-being behind work, our families, and our long to-do lists.

However, when we neglect our health and wellness, we risk compromising our daily vitality. 

One of the simplest ways to keep well-being top of mind is to regularly consume nutritious food that supplies the nutrients you need to thrive. One of the most essential vitamins that plays an important role in daily health is Vitamin C. 

Vitamin C is: 

  • Involved in collagen formation, which contributes to healthy skin and connective tissue* 
  • A potent antioxidant and helps fight free radicals that contribute to oxidative stress*
  • Supports immune health* 

While Vitamin C supplements are readily available, the best way to ensure you get your daily dose of this essential nutrient is by incorporating Vitamin C-rich foods into your diet. 

Here are 10 foods to consider.


Oranges are the most iconic source of Vitamin C. Just one medium-sized orange can provide you with around 70 milligrams of Vitamin C. Whether you enjoy them as a snack, in a fruit salad, or as freshly squeezed orange juice, this citrus fruit is a delicious and nutritious way to boost your Vitamin C intake.

>>Why We Need Vitamin C


Strawberries are an excellent source of Vitamin C. A single cup of sliced strawberries can provide you with nearly 90 milligrams of this essential nutrient. They can be enjoyed on their own, added to smoothies, or used as a topping for yogurt and cereals.

Bell peppers

Bell peppers, particularly red bell peppers, are not only colorful and flavorful but also rich in Vitamin C. A single cup of chopped red bell peppers provides nearly 190 milligrams of Vitamin C, surpassing the recommended daily intake.


Kiwi fruits are another powerhouse of Vitamin C, packing 90 milligrams in just one medium-sized kiwi. They also contain dietary fiber, Vitamin K, and other vitamins and minerals. 


Guava is a tropical fruit with incredibly high Vitamin C content. Just one cup of guava supplies around 375 milligrams, making it one of the richest sources available. Guava is also a source of Vitamin A, folate, and potassium.


Papaya is another tropical fruit that’s loaded with Vitamin C. One cup of papaya cubes contains over 80 milligrams of this vitamin. It’s a versatile fruit that can be enjoyed on its own, added to salads, or blended into smoothies.


When it comes to vegetables high in Vitamin C, broccoli takes the crown. One cup of broccoli provides more than 80 milligrams of Vitamin C. It’s also a source of fiber, potassium, and Vitamin B6. 

Brussels sprouts

Brussels sprouts are a surprising source of Vitamin C. One cup of cooked Brussels sprouts contains around 75 milligrams.


Kale is another leafy green vegetable with Vitamin C. One cup provides 21 milligrams. 


One cup of pineapple chunks provides around 80 milligrams of Vitamin C, along with a tart and sweet flavor.

To ensure you’re getting an adequate daily intake of Vitamin C, consider adding more of these foods to your meals and snacks and eat a well-balanced diet. 

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.