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20 Foods Naturally High In Vitamin C That Will Help Boost Your Immunity

20 Foods Naturally High In Vitamin C That Will Help Boost Your Immunity

Vitamin C has been hailed an immune-boosting vitamin because it is a powerful antioxidant. The nutrient has the ability to both strengthen defenses and boost how well the immune system fights off infection. But what foods should you be eating to get enough every single day? Read on for a list of foods naturally high in vitamin C.


How can I get vitamin C naturally?

There are many vegetables and fruits rich in vitamin C that should be eaten on a daily basis to help ensure that you’re getting enough. You won’t have to eat a lot of each one, because many of these foods have more than enough of the antioxidant to help boost your immune system.

The top 20 foods with the most vitamin C are:

1. Kakadu Plums

The Kakadu plum is native to Australian. It has been hailed a superfood because of its nutrient density. One plum packs a vitamin C punch with 530% of the recommended daily value.

2. Acerola Cherries

This type of cherry boasts some serious health benefits and research has found that it may even have cancer-fighting abilities. One half-cup serving of this fruit will provide 913% of your daily needs of vitamin C.

3. Rose Hips

This sweet yet tangy fruit from the rose plant is full of vitamin C. Six rose hips will provide 132% of the daily recommended value of the nutrient.


Image by Ryan Quintal on Unsplash: What foods help boost your immune system?


4. Chili peppers

You may not think of chili peppers as vitamin C powerhouses, but just one of these small and spicy peppers contains 121% of the recommended daily value. 

5. Guavas

Native to Mexico and South America, the guava is a tropical fruit with a lot of health benefits. When it comes to vitamin C, you’ll find 140% of the daily value in just one single guava.

6. Sweet peppers

Sweet bell peppers become richer in vitamin C as they mature, so the best choice among them all is the yellow peppers. A half-cup of yellow peppers will give you 152% of the recommended daily value of vitamin C.

7. Blackcurrants

Blackcurrants are high in antioxidants, which help the body fight off free radical build up. Their vitamin C content is 112% of recommended daily value per half-cup. 

8. Thyme

Thyme, or herbs in general, may be the last thing on someone’s mind when they’re thinking about upping their vitamin C intake, but thyme provides 50% of the daily recommended value in a one-ounce serving. 

9. Parsley

Although there’s not a lot of vitamin C in two tablespoons of parsley at only 10% of the daily value, it also contains non-heme iron. Eating parsley can help the body absorb the iron because of its vitamin C content.

10. Mustard spinach

Mustard spinach is one of those leafy greens that provides the body with many nutrients. Just one cup of raw mustard spinach can give you 217% of your daily requirements.

11. Kale

Kale is considered a superfood because it’s high in vitamin K and carotenoids. Its vitamin C content is also impressive; one cup of raw kale gives the body 89% of the daily requirement.


Image by Adolfo Félix on Unsplash: Kale isn’t called a superfood for nothing.


12. Kiwis

Just one medium kiwi has a whopping 79% of the daily recommended value of vitamin C. Considering their size, that’s a lot of vitamin C for such a small fruit!

13. Broccoli

Although some vegetables lose a lot of their nutritional content when cooked, broccoli still manages to retain 57% of the daily value of vitamin C in just a half-cup serving.

14. Brussels sprouts

Brussels sprouts are one of those foods that people either hate or love, but their nutrient content is impressive. They contain high amounts of fiber, vitamin K, folate, vitamin A, manganese, and potassium. Their vitamin C content is also high, at 54% of the daily recommended value in only half a cup.

15. Lemons

Lemons were used to prevent scurvy in sailors in the 1700s because of their high vitamin C content. Just one lemon provides 92% of the recommended daily amount of the nutrient. Lemon juice also has a high amount of vitamin C for those who wish to reap the benefits without having to eat a whole lemon.

16. Lychees

Lychees are full of omega-3 and omega-6 fatty acids as well as vitamin C. A one-cup serving of this fruit provides 151% of the daily value of vitamin C.

17. American Persimmons

Persimmons tend to look like tomatoes but with a more orange hue. There are many different varieties, with the American persimmon being the highest in vitamin C. It contains 18% of the daily recommended value of vitamin C in just 100 grams.

18. Papayas

Papayas are also on the list because they can help improve overall health as well as give the body the vitamin C it needs. A one-cup serving of the fruit provides 97% of the daily recommended value.

19. Strawberries

Strawberries are popular for their versatility and taste, but they also pack a punch when it comes to general health benefits. They have a variety of different nutrients such as manganese, folate, and antioxidants, and the vitamin C content in one cup of strawberries is 99% of the daily recommended value.

20. Oranges

Oranges may not be the top of the list, despite popular belief. However, they do still provide a good amount of vitamin C; one medium orange offers up 78% of the daily recommended value.


How can I increase my vitamin C levels quickly?

If you’re worried that you’re deficient in vitamin C and want to get your intake up quickly, the best way to do so is by introducing some of the foods mentioned above into your diet. Try to eat them raw so they maintain as much of their nutrient content as possible.

Being deficient in vitamin C can lead to a variety of health issues, but with so many delicious foods to choose from, this can be completely avoided in a tasty way.


Featured image by Julia Zolotova on Unsplash

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