Top 10 sources of Vitamin C


Sources of Vitamin C also known as ascorbic acid, is very common in fruits. and most likely in citrus fruits. As vitamin C is a water soluble vitamin it should be taken on daily basis. Deficiency of vitamin C causes many diseases like scurvy.

1. Orange

Sources of vitamin C- oranges

One orange in a day can complete the daily requirement of vitamin C. It is most likely Citrus fruits like oranges, grapefruits, lemons and limes are all good sources of Vitamin C. One medium sized orange contains as much as 70 mg Vitamin C. one glass of orange juice contains around 100 mg of vitamin C. The same amount of grapefruit juice contains 70 mg of Vitamin C. All these fruits can be used in preparing cocktails and desserts. Orange essence is also used as flavor in food industry.

2. Broccoli


Broccoli ,a green vegetable, is a rich source of vitamin C. Along with vitamin C it also contains other vitamins like vitamin A and E. 100 gm of broccoli contains 133 mg of vitamin C. Broccoli is also a source of dietary fiber. Which helps in maintaining proper digestion.

3. Lemons

Lemon essence is one of the common essence used as flavors in cocktails and drinks. Lemons are used as detoxifer flush out toxins from the body and it’s advisable to take them early in the morning with honey and water. One lemon contains around 45 mg of vitamin C.

4. Kiwi

Kiwi is also known as power house of Vitamin C. It’s production is highest in new Zealand. Kiwi contains approximately 138 mg of vitamin C . Not only in vitamin C kiwis are also reach in potassium, flavanoids and copper. Kiwis also strengthened respiratory tract.

5. Strawberries

Strawberries are most liked fruit on this earth. They are rich in flavor and used most extensively as flavors in food industry. They are rich in antioxidants, which are good for the heart and also essential for a gorgeous skin. If you take about 90-100 gm of strawberries daily they can fulfill half of the requirement of vitamin C. They are also rich in dietary fibers.

6. Tomato


Tomato is a very common fruit used in our diet. It is rich in licopene. And is rich in vitamin C. It is very good for glowing skin and it also have a cooling effect on skin. One cup of tomato juce contains around 170 mg of vitamin C. It is a good source among all sources of vitamin C. Tomatoes also have anti inflammatory properties.

7. Guava

Guava is rich in Vitamin C. and 100 gm of guava contains 250 mg of vitamin C. Guava is good for skin and digestion. It also helps to maintain bones healthy.

8. Grapes

Grapes are very delicious fruit and also a very rich sources of vitamin C. Black grapes and green grapes both contain fructose sugar. If you take about 100 gm of grapes daily your vitamin C requirement is fulfilled.

9. Bell Pepper

Bell pepper are one of the rich sources of vitamin C. It is most common in Asia and found in many different colours. These colourful bell peppers are rich in vitamin C. Bell peppers are rich in anti oxidant and also helps in purifying of blood. It prevents cataracts, blood clot formation in the veins, which in turn reduces the risk of heart strokes and diseases. One cup of raw red bell peppers packs as much as 280 mg of Vitamin C.

10. Aamla or Indian Gooseberry

Amla is also known as magic fruit. It plays a very important role in Indian Ayurveda medicines. It is very sour in taste. It is highly nutritional food, which has one of the most concentrated supplies of Vitamin C in nature. Amla can be consumed in the form of juice, pickle or as a dried fruit also.

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