List of foods that Contain High Vitamin C

Vitamin C has many benefits, ranging from protecting the body against disease attack to keep the leather cleaner. But keep in mind, natural vitamin C from food is far more advisable than supplements. In order to be asupannya enough, you need to eat foods that contain high vitamin C regularly.

Eating a variety of foods containing vitamin C is the best way to meet the needs of your body will this vitamin. Vitamin C can be obtained from fresh fruits and vegetables, with different levels. Some kind of extravagant and vegetable have high vitamin C levels.

List of foods that Contain High Vitamin C

Fruits High in Vitamin C-containing

In adults, the amount of intake of vitamin C is needed by the body is 75 – 90 mg per day. To mencukupinya, you need to eat a variety of food sources of vitamin C, especially the fruits with a high vitamin C levels, namely:

1. Guava

One of the best known fruits rich in vitamin C are guava. In a guava contained approximately 125 milligrams of vitamin c. the amount equivalent to 140% of the daily vitamin C needs.

2. Orange

One citrus fruits contain approximately 70 milligrams of vitamin c. the amount already suffice the needs of vitamin C per day. In addition to being eaten whole, oranges can also be processed into fresh drinks like orange juice. In every cup of orange juice, there are at least 125 milligrams of vitamin c.

3. Papaya

One bowl of food or around 150 grams of papaya fruit contains about 90 milligrams of vitamin c. this amount is obviously already a sufficient intake of vitamin C daily is recommended. The fruit is commonly found in Indonesia is also believed to be capable of preventing dementia and cancer, as well as be able to nourish and strengthen the channels of cerna durability body.

4. Strawberry

One serving bowl or 150 grams of fruit strawberries contains approximately 90 milligrams of vitamin c. Strawberries also contain high antioxidant form of anthocyanin (the natural color of the substances on vegetables and fruit).

5. Red chilies

Fruit that is often mistaken for a vegetable is one very common seasoning consumed in Indonesia. Who would have thought, red chili turned out to contain vitamin C which is quite high. In one cangkirnya (approx. 80 g), contained approximately 100 mg of vitamin C.

In addition to the fruit, there are still many other fruits also contain high vitamin C, among others:

  • 1 piece mango, contains approximately 120 milligrams of vitamin c.
  • 1 pineapple, contain about 80 milligrams of vitamin C.
  • 1 kiwi fruit, contains about 65 milligrams of vitamin c.
  • 1 lemon, contains about 85 milligrams of vitamin C
  • Vegetable containing High Vitamin C
  • Not only from the fruits, vitamin C can also be obtained from vegetables. The following is a list of vegetables high in vitamin C-containing:


One bowl of green broccoli cut into the already contains 80 milligrams of vitamin c. after it is cooked, the content of vitamin C in a broccoli would indeed be reduced to 50 milligrams, but this number is still making broccoli as a good source of vitamin C.


Vegetable similar to broccoli is also a source of vitamin C, although not as high as simply applied the content of vitamin C in the broccoli. In a bowl of raw cauliflower, there are approximately 50 mg of vitamin C.


In a bowl of spinach (around 30 grams), there is a 8.5 mg of vitamin c. vitamin C of spinach is not as much vitamin C both vegetables before, but spinach should not be underestimated. These vegetables contain many essential nutrients, i.e. vitamin A, vitamin K, folate, potassium, and iron. This makes the nutrient content of spinach as a vegetable that deserves to be consumed regularly.

The many benefits of vitamin C can you get by consuming foods that contain vitamin C is high. To prevent a deficiency of vitamin C, make sure Your daily eating fruit and vegetable sources of vitamin C with a sufficient portion, according to the amount of the recommended daily requirement.

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