What 15 fruits and vegetables are richest in vitamin C?

Nothing like vitamin C that will boost your immune system all year long. But did you know that orange was far from the food you focus on? In this article, we reveal a list of 15 foods that contain even more vitamin C. That should surprise you.

Benefits of Vitamin C.

Ascorbic acid or vitamin C in various amounts in all plants is valuable to our body. It promotes protection against viral and bacterial infections, protection of blood vessel walls, iron uptake, but also has antioxidant effects (traps free radicals) and heals. [1].

Adults are estimated to need 110 mg daily in both men and women. However, contributions may be increased in certain cases. It is common in people suffering from specific pathologies (fractures, infections, cancer treatment) or according to their lifestyle (intense physical activity, excessive alcohol consumption, smoking).

Foods high in vitamin C

Food Vitamin C content per 100 g
guava 228 mg
Cassis 200 mg
Parsley 190 mg
green red peppers 170 mg
Fresh aromatic herbs 143 mg
Lemon peel 129 mg
Green or yellow peppers 120 mg
Brussels sprouts 116 mg
Kiwi 92 mg
Lithium 71 mg
Red fruits 68 mg
Papaya 59 mg
Cauliflower 58 mg
Red cabbage 55 mg
Orange 53 mg


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It’s arguably the richest food in vitamin C, so why take it away? Due to the taste of peaches and strawberries, it will happily improve your fruit salad. In addition to being a true concentrate of vitamins, guavas are also low in calories and rich in minerals. [2]


These small dark berries from Europe are a concentrate of antioxidants and vitamin C. Perfect for protecting blood vessels and fighting high blood pressure. Herbalists even turn to him for treating rheumatic disorders, sore throats or coughs. [3]


In a salad or pan, parsley is the herb that can’t be forgotten. However delicious and healthy it may be, it is distinguished from other herbs by an exceptional amount of vitamin C – 190 mg per 100 g, and its cousins ​​in garlic, mint or coriander – 143 mg …


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Peppers are rich in vitamin C, especially if eaten raw, making them an effective ally in promoting the body’s defenses. It also helps fight cell aging, as well as cardiovascular or joint disease.

Note: Red peppers contain even more vitamin C than green or yellow peppers.

Aromatic herbs

Aromatic herbs such as coriander, basil or thyme contain not only revitalization but also vitamin C concentrate. They are also rich in chlorophyll and vitamin K, which help the blood to clot. [4]

And to keep your aromatic herbs longer, discover our advice.


Lemon, which is rich in calcium, iron and vitamin C, can charge batteries and fight stagnation. But that’s not all, this very sour yellow fruit also removes toxins from the body. Strange, but we find the most vitamin C (129 mg) in it. [5]

Brussels sprouts

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Brussels sprouts, rich in potassium, calcium, magnesium and vitamin C (116 mg), are a strong green vegetable that helps maintain normal blood pressure. In addition, it helps strengthen our immune defenses. What’s more ? [6]


High in vitamins C and E, copper and potassium kiwis strengthen the immune system, fight constipation, protect bones and reduce the risk of cardiovascular disease, certain cancers and chronic diseases. [7]


By consuming 100 g of lithium, we can achieve between 80 and 95% of our daily need for vitamin C, ie if it is recommended! It is also rich in potassium and magnesium, which help fight cellular oxidation, which is responsible for premature cell aging. [8]

Red fruits

Raspberries, blackberries, blueberries, strawberries … Red fruits are great health allies. Beneficial for the skin and transit, they are an inexhaustible source of vitamin C and potassium to help fight hypertension.


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Papayas garnished with lemon juice are a real treat. Due to the fiber it contains, its consumption promotes the well-being of the intestine. It is also low in calories and high in vitamin C, which effectively strengthens the immune system.


Rich in vitamin C, copper, manganese and selenium, cauliflower strengthens our immunity (which is very timely during this virus-friendly winter) and protects the heart from cardiovascular disease and certain cancers (such as lung, ovarian and kidney). [9]

Red cabbage

Due to the vitamin C it contains, red cabbage protects cells from premature aging caused by free radicals. It is also a good source of calcium, essential for bone health and blood pressure regulation.


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Yes, orange is only fifteenth in this ranking! If the exemplary citrus fruit for breakfast is famous for its vitamin C intake, it is far from being at the top of the catwalk. This should remind you that the real way to get all the vitamins and minerals you need for good health is to just eat a variety!

So, to get energy, we turn to seasonal fruits and vegetables.

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