Before we get into the most vitamin C rich foods, let us learn more about this essential vitamin. Vitamin C, which is also called L-ascorbic acid, is a water-soluble vitamin that naturally resides in some foods and is added to others. This vitamin is also available to individuals as a dietary supplement. Unlike most animals, humans cannot synthesize vitamin C endogenously; therefore, it is an essential nutritional component.
Chemical composition: ascorbic acid. Plants and most animals produce it from glucose. Humans cannot synthesize this vitamin, nor can they store it in significant amounts; therefore, it must be taken daily.
Vitamin c sources: Fruits and vegetables, mainly if they are fresh. To take full advantage of vitamin C in fruits and vegetables, they must be eaten fresh and raw.
- Antioxidant: It neutralizes free radicals, which are substances causing cellular aging, DNA deterioration, and cancer.
- Antitoxin: Neutralizes the action of a variety of toxic substances, such as nitrosamines found in cured meats.
- Strengthens the immune system against infections.
- Contributes to the formation of collagen, fibrous tissue necessary for wound healing.
- Improves the consistency of bones and teeth.
- Strengthens capillary and arterial walls.
- Facilitates the absorption of nonheme iron (that contained in plant-based foods, dairy products, and eggs).
Vitamin c deficiency symptoms: Fatigue, poor wound healing, tiny subcutaneous hemorrhages, scurvy.
Increased need: Nicotine addiction, stress, infections, wounds, and burns.
Loss during the processing of foods: Vitamin C is the most unstable of all. Heat, light, dehydration, and all food-processing methods destroy up to 75% of this vitamin.
Vitamin C Supplements
Vitamin C Rich Foods
per each 100 g of raw edible portion
|White bread||0.000 mg|
|Whole-grain rice||0.000 mg|
|Green tomato||23.4 mg|
|Brussels sprouts||85.0 mg|
|Black currant||181 mg|
|Sweet red pepper||190 mg|
|Natural yogurt||0.870 mg|
|Cow’s milk||0.940 mg|
|Beef liver||22.0 mg|
|% Daily Value (based on a 2000 calorie diet)||provided by 100 g of this food|
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 396. Print. [vitamin C rich foods]