Nutrition Diet: What Has Vitamin C in It? A Guide to Food Sources

October 17, 2025 •

4 min read

Did you know a single medium-sized orange contains roughly 80 milligrams of vitamin C, providing a significant portion of your daily needs? Many other fruits, vegetables, and fortified foods also contain this essential nutrient, making the question of what has vitamin C in it a key part of maintaining a healthy diet.

Quick Summary

This article explores a diverse array of fruits and vegetables that are rich in vitamin C, providing a list of common and lesser-known sources. It discusses the key health benefits and offers practical advice on preparing and storing food to preserve nutrient content.

Key Points

Diverse Sources: Many foods besides citrus contain significant amounts of vitamin C, including bell peppers, guavas, and broccoli.
Nutrient Preservation: Vitamin C is sensitive to heat and water, so consuming raw fruits and vegetables or using minimal cooking methods like steaming helps preserve nutrient levels.
Immunity and Antioxidant Function: The vitamin plays a key role in supporting the immune system and acts as a powerful antioxidant that protects cells from damage.
Collagen and Wound Healing: It is essential for the production of collagen, which is critical for healthy skin, connective tissues, and proper wound healing.
Enhanced Iron Absorption: Vitamin C improves the body's absorption of non-heme iron, a type of iron found in plant-based foods.
Daily Requirement: Since the body cannot store vitamin C, it's necessary to consume it daily through diet to maintain healthy levels.
Variety is Key: Eating a wide variety of fresh fruits and vegetables is the best way to ensure you are getting enough vitamin C along with other important nutrients.

Beyond the Orange: Discovering a World of Vitamin C Sources

While oranges are famously associated with vitamin C, they are far from the only source. A vast selection of fruits and vegetables, including many that are not citrus, offers a generous dose of this vital nutrient. Because the human body cannot produce or store vitamin C, it is essential to include it in your daily diet. Including a variety of these foods helps ensure you meet your nutritional needs while enjoying diverse flavors and textures.

Citrus Fruits: The Classic Sources

For many, citrus fruits are the go-to for their vitamin C fix, and for good reason. They are packed with ascorbic acid and easy to incorporate into your daily routine. Top examples include:

Oranges: A classic and accessible choice, providing a substantial amount of vitamin C.
Grapefruit: A medium grapefruit offers even more vitamin C than an orange.
Lemons and Limes: Excellent for flavoring drinks, dressings, and dishes, with notable vitamin C content.
Clementines and Tangerines: Sweet and easy-to-peel options, perfect for a quick snack.

Non-Citrus Fruits: Surprising Vitamin Powerhouses

Many fruits outside the citrus family contain impressive levels of vitamin C, with some even surpassing oranges. These options add variety and new flavor profiles to your diet.

Guava: Often topping the lists of vitamin C-rich foods, guava is an absolute powerhouse.
Kiwifruit: A small, green, or yellow fruit that delivers a significant punch of vitamin C.
Strawberries: A popular berry that serves as an excellent source of vitamin C.
Papaya: This sweet, tropical fruit provides a great dose of the nutrient.
Cantaloupe: A large, juicy melon that is also a good source of vitamin C.
Blackcurrants: These berries are especially potent and full of vitamin C.
Pineapple: Adds a tropical flair to your diet while providing vitamin C.

Vegetables Rich in Vitamin C

Many vegetables are surprisingly high in vitamin C and can be easily integrated into both cooked and raw meals. In fact, some peppers contain more vitamin C than most fruits.

Bell Peppers: Yellow and red peppers contain particularly high levels, but all colors are great sources.
Broccoli: A cup of cooked broccoli provides more than half the daily value of vitamin C.
Brussels Sprouts: These small, cruciferous vegetables are packed with nutrients.
Kale: A leafy green known for its high nutrient density, including vitamin C.
Cauliflower: Another cruciferous vegetable that is a good source.
Potatoes: While known for potassium, potatoes also contain a respectable amount of vitamin C, especially when eaten with the skin.
Tomatoes: Raw tomatoes are a good source, as is tomato juice.

Preserving Vitamin C in Food

Vitamin C is water-soluble and can be easily destroyed by heat, light, and air. To get the most out of your food, consider these tips:

Eat Raw: The best food sources of vitamin C are uncooked fruits and vegetables. Eating them raw preserves the most nutrients.
Shorten Cooking Times: If you must cook, opt for minimal water and shorter cooking periods. Steaming or microwaving is often better than boiling.
Store Properly: Store fruits and vegetables in a cool, dark place and for shorter periods to prevent nutrient loss.

The Many Benefits of a Vitamin C-Rich Diet

In addition to boosting your immune system, vitamin C plays several other critical roles in the body. As a powerful antioxidant, it helps protect cells from damage caused by free radicals. It is also essential for the formation of collagen, a protein vital for healthy skin, blood vessels, bones, and cartilage. Furthermore, vitamin C significantly improves the absorption of non-heme iron, which is found in plant-based foods.

Comparing Vitamin C Content in Common Foods


Food (per cup)	Approximate Vitamin C Content (mg)	Notes
Guava	~377 mg	One of the highest common fruit sources.
Yellow Bell Pepper	~237 mg	Highest among bell peppers.
Strawberries (sliced)	~98 mg	A delicious and easy-to-find source.
Orange	~80 mg	The iconic, but not superior, source.
Broccoli (cooked)	~50 mg	Good source, though less than raw.
Potato (medium, baked with skin)	~22 mg	Accessible and common source.

Conclusion

While oranges and citrus fruits hold a strong reputation, the truth is that vitamin C is abundant in a wide variety of foods. From colorful bell peppers to nutrient-dense kiwis and strawberries, you have plenty of options to ensure you get your daily dose. Embracing a diverse diet that incorporates a mix of raw and minimally cooked fruits and vegetables is the most effective strategy. Paying attention to your diet and incorporating these sources not only fulfills your vitamin C needs but also enriches your intake of other essential nutrients and antioxidants, contributing to your overall health and well-being. By diversifying your intake, you can effectively answer the question of what has vitamin C in it and take a significant step toward a healthier lifestyle. For further information, consult the National Institutes of Health's Office of Dietary Supplements fact sheet on vitamin C, which provides detailed guidance on recommended intakes and functions of this vital nutrient.

Disclaimer: Please consult a healthcare provider for personalized guidance on your vitamin C intake.

Frequently Asked Questions

While the Kakadu plum is the richest natural source, readily available foods with exceptionally high vitamin C content include guava, chili peppers, and sweet yellow peppers.

Yes, vitamin C is heat-sensitive and water-soluble. Cooking, especially boiling, can significantly reduce the vitamin C content in foods. To minimize loss, opt for steaming or microwaving, or consume foods raw.

Yes, a varied diet that includes vegetables like bell peppers, broccoli, kale, and Brussels sprouts can easily provide sufficient vitamin C to meet daily requirements.

No, yellow and red bell peppers tend to have higher concentrations of vitamin C compared to their green counterparts.

For most people, a balanced diet of fruits and vegetables provides adequate vitamin C. Food sources offer a broader range of nutrients, though supplements can be useful for those with specific dietary needs or deficiencies.

Many fruits are excellent non-citrus sources, including strawberries, kiwifruit, papaya, cantaloupe, and pineapple.

In addition to immune support, it acts as a powerful antioxidant protecting against free radical damage and is crucial for collagen synthesis, which is important for skin health and wound healing.