Vitamin C Food List PDF | 20 Best Foods For Vitamin C

Vitamin C is a water-soluble vitamin. It helps in the formation of collagen, which helps the cells to bind together. It keeps our gums healthy and plays a major role in helping wounds heal faster. Vitamin C improves the absorption of iron from the diet. It also helps to reduce the risk of heart disease. It is an essential nutrient involved in the repair of tissue and enzymatic production.

Vitamin c is a powerful antioxidant that strengthens the body’s natural defenses. It boosts your immune system. These nutrients help in protecting our cells from damage such as cancer.

You can get enough vitamin C by eating a variety of foods including citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes. And you can download Vitamin C Food List PDF for free using the direct download link given at the bottom of this article.

Vitamin C Food List

Food Serving Size Vitamin C (mg)
Red peppers, raw 1 cup 190
Green peppers, raw 1 cup 120
Cranberry juice cocktail 1 cup 107
Broccoli 1 cup 101 (cooked); 78 (raw)
Strawberries, sliced 1 cup 98
Brussels sprouts, cooked 1 cup 97
Orange juice 1 cup 82
Snow peas, cooked 1 cup 77
Pineapple 1 cup 74 (raw); 24 (canned)
Oranges or kiwi fruit, raw 1 medium fruit 70
Grapefruit juice or vegetable juice cocktail, canned 1 cup 67
Cantaloupe, raw 1 cup 59
Mangos, raw 1 mango 57
Cabbage 1 cup 56 (cooked); 25 (raw)
Cauliflower 1 cup 56 (cooked); 46 (raw)
Asparagus, cooked 1 cup 44
Peas, cooked 1 cup 35
Raspberries, blackberries, or honeydew, raw 1 cup 31
Lemons, raw 1 lemon 31
Soybeans, cooked 1 cup 31
Spinach, canned 1 cup 31
Sweet potato (with skin), cooked 1 potato 29
Okra, cooked 1 cup 26
Watermelon, raw 1 wedge 23
Tomatoes, raw or canned 1 cup 2

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