Which Are The Best Sources Of Vitamin C?

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Vitamin C is one of the most essential vitamins that our body needs. It cannot be naturally produced in our body, which means you need to source it from the food you eat. Health experts recommend that women need around 75 mg of vitamin C daily and men need around 90 mg daily.

People who follow a meat-based diet have an increased risk of vitamin C deficiency because we get vitamin C mainly from plant-based food. The intake of vitamin C reduces the risk of chronic diseases and controls high blood pressure.

A regular intake of vitamin C prevent gout attacks and lower the risk of heart diseases. It will boost your immune system and protects your memory. Some studies have proven that vitamin C is helpful in treating lead toxicity and several eye diseases.

In this article, we will talk about some of the best sources of vitamin C.

Acerola Cherries

Acerola cherries are a great source for vitamin C. 822 mg of vitamin C is present in just 49 grams of acerola cherries. Some studies on animal models are showing that acerola cherries have cancer-fighting properties too. Many scientists believe that it is because of the high amount of vitamin C present in it.

Kakadu Plums

The amount of vitamin C present in this Australian native food is 100 times more than that of oranges. Just 100 grams of Kakadu plums contain 5,300 mg vitamin C. Kakadu plum is also rich in vitamin E, potassium, and lutein.

Chili Peppers

Each red chili pepper contains approximately 65 mg of vitamin C and each green chili pepper contains around 109 mg of vitamin C. The capsaicin that is responsible for the hot taste of chili pepper also helps to reduce pain and inflammation.


The amount of vitamin C present in this pink-fleshed tropical fruit is about 126 mg. Guavas are also a great source of the antioxidant lycopene. They have also shown to be effective in lowering blood pressure and cholesterol levels.


When compared to oranges, fresh thyme has almost three times more vitamin C. 45 mg of vitamin C is present in about 28 grams of fresh thyme. Adding one or two tablespoons of fresh thyme in your meal offers about 3.5-7 mg of vitamin C. This will also help in strengthening your immunity.

Mustard Spinach

This is also one of the great sources of vitamin C. Around 195 mg of vitamin C is present in one cup of chopped mustard spinach.