Healthy Meals Charlotte | The Ultimate Guide to Vitamin C-Rich Foods
Vitamin C, also known as ascorbic acid, is one of the most essential nutrients our bodies need daily. It supports immune function, helps with the absorption of iron, promotes healthy skin, and plays a role in wound healing. Unlike some other nutrients, our bodies don’t produce or store vitamin C, so we must get it from the foods we eat.
Fortunately, there’s a wide variety of vitamin C-rich foods, and many of them are delicious and easy to include in your diet. Here's a breakdown of the top sources.
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1. Citrus Fruits
Citrus fruits are the most well-known sources of vitamin C, and for good reason. Oranges, grapefruits, lemons, and limes pack a powerful vitamin C punch. Just one medium orange contains about 70 mg of vitamin C, nearly meeting the daily recommended amount for most adults.
2. Berries
Strawberries, raspberries, blueberries, and blackberries are not only rich in antioxidants, but also great sources of vitamin C. One cup of halved strawberries has about 89 mg of vitamin C. They’re perfect for smoothies, salads, or a quick snack.
3. Kiwi
This small, fuzzy fruit is a vitamin C powerhouse. A single medium kiwi contains around 71 mg of vitamin C. It’s also high in fiber and potassium, making it a great addition to your breakfast or dessert.
4. Papaya
Papaya isn’t just tropical and tasty—it’s also loaded with vitamin C. One cup of fresh papaya provides about 88 mg of the vitamin. It also contains enzymes that support digestion, making it a great post-meal choice.
5. Pineapple
Another tropical treat, pineapple contains about 79 mg of vitamin C per cup. It's refreshing, sweet, and pairs well with both savory and sweet dishes.
6. Mango
Mangoes are rich in vitamin C, beta-carotene, and several other important antioxidants. One cup of sliced mango offers around 60 mg of vitamin C.
7. Bell Peppers
Bell peppers—especially red ones—are surprisingly rich in vitamin C. One cup of chopped red bell pepper delivers over 190 mg, more than twice the daily requirement. Yellow and green peppers also provide high amounts.
8. Cruciferous Vegetables
Broccoli, Brussels sprouts, and cauliflower are all good sources of vitamin C. One cup of cooked broccoli contains about 81 mg. These veggies are also packed with fiber and other vitamins, making them nutritional powerhouses.
9. Tomatoes
Tomatoes and tomato-based products like sauces and juices contribute a decent amount of vitamin C to your diet. A medium raw tomato contains around 17 mg, while a cup of tomato juice offers closer to 45 mg.
10. Leafy Greens
Spinach, kale, and Swiss chard contain vitamin C along with a host of other vital nutrients. They’re perfect in salads, smoothies, or cooked into meals.
Final Thoughts
Getting enough vitamin C is easy when you fill your plate with a colorful variety of fruits and vegetables. From citrus to cruciferous, the options are diverse and delicious. Incorporating these foods into your daily routine not only supports your immune system but also promotes overall health and well-being. So pack that plate or bowl with vitamin C!
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