Best Foods High in Vitamin C to Keep You Healthy

January 10, 2016

Yellow Bell Peppers

Bell peppers are sweet and colorful veggies that should have a welcome place in your diet. If you aren’t sure how to eat more of them, try adding them to the sauce in your next pizza or pasta dish. They add a great flavor and a powerful nutritional boost to your favorite meals, thanks to their high level of Vitamin C. Serving Size (1 bell pepper), 341.31 milligrams of Vitamin C (569% DV), 50 calories

Dried Rosemary

If you use dried herbs such as rosemary in your cooking, you’re already aware of the great flavor they add to many dishes. But you might be surprised to learn about some of the health benefits they add to your diet. Dried rosemary is a good source of folic acid, Vitamin A, iron, potassium, calcium, and Vitamin C. Serving Size (1 tablespoon), 1.84 milligrams of Vitamin C (3% DV), 10 calories

Sun-Dried Tomatoes

Sun-dried tomatoes have become a popular food, and it’s easy to see why. They’re a great source of Vitamin C, Vitamin K, potassium, and iron. You can purchase sun-dried tomatoes that are packed in oil at the grocery store, or you can make your own using a food dehydrator. However you manage to get them into your home, get them into your diet quickly to enjoy the many health benefits (and great flavor) they’re known and loved for.Serving Size (1 cup), 111.98 milligrams of Vitamin C (187% DV), 25 calories

Ground Cloves

Like many spices, ground cloves are a potent source of Vitamin C, considering the small quantities that are used in cooking. One tablespoon of ground cloves provides 5.66mg of Vitamin C, or 9% of the daily value. Ground cloves are commonly used in Indian and Asian cuisine, and they can also be used to aid in digestion. Serving Size (1 tablespoon), 5.66 milligrams of Vitamin C (9% DV), 23 calories

Broccoli

If you’re looking to protect yourself during flu season by boosting your immune system, broccoli might not be the first thing you think of. But adding just one cup of chopped raw broccoli will provide you with 81.18mg of Vitamin C, enough to cover your Vitamin C intake 135% for the entire day. Serving Size (1 cup), 81.17 milligrams of Vitamin C (135% DV), 31 calories

Pineapples

The tropical pineapple makes a healthy and flavorful addition to a fruit salad or smoothie, and it’s great when stir fried with shrimp, ham, or pork. One cup of pineapple chunks provides your body with 131% of the recommended daily value of Vitamin C. In addition to boosting your Vitamin C intake, pineapples can help strengthen your bones, alleviate arthritis, and help with digestion. Serving Size (1 cup), 78.87 milligrams of Vitamin C (131% DV), 83 calories

Banana Peppers

Banana peppers make a great topping on pizza, sandwiches, and burgers, and not just because of their great flavor. Banana peppers contain Vitamin A, protein, and Vitamin C, but they’re low in fat and calories. Banana peppers are a good choice for those who enjoy foods that are spicy, but not too spicy. Serving Size (1 cup), 38.04 milligrams of Vitamin C (63% DV), 12 calories

Papaya

If you need more Vitamin C, it doesn’t get much better than papayas. One medium papaya fruit contains 187.87mg of Vitamin C. That’s well over three times what the average person should consume in an entire day. Give your immune system a boost with this delicious and colorful fruit, and you’ll be providing your body with several other benefits as well, including Vitamin A, Vitamin B, calcium, and potassium. Serving Size (1 medium), 187.87 milligrams of Vitamin C (313% DV), 119 calories

Mangoes

Mangoes are a colorful and flavorful fruit, and they’re filled with vitamins and minerals to keep you looking healthy and feeling good. The average mango contains nearly your entire recommended amount of Vitamin C for the day. Mangoes are also a great source of Vitamins A, E, and B6, as well as minerals such as fiber, copper, and potassium. Serving Size (1 mango), 57.34 milligrams of Vitamin C (96% DV), 135 calories

Kiwi

The sweet kiwi fruit may be small, but it packs a punch when it comes to antioxidants such as Vitamin C. Enjoy just one kiwi fruit and you’ll bless your body with 141% of the Vitamin C it needs for the day. Enjoy a succulent kiwi on its own as a snack, as part of an immune-system-boosting fruit salad, or in a hearty fruit smoothie. Serving Size (1 kiwi), 84.36 milligrams of Vitamin C (141% DV), 56 calories