Vitamin C Rich Foods – My Favorites

My Picks For Some Great Food Sources Of Vitamin C

If you’ve been following my my blog lately, I’m sure you have seen the different posts on vitamin c and ascorbic acid.

I’ve stated before that I find it is sensible to obtain vitamin c from food sources. This is because bioavailability of the vitamin is increased when it is ingested alongside bioflavonoids, which are other compounds also found in food. So, I thought, why not show the world which foods I like to eat for my daily intake of ascorbic acid!?

Alright, let’s take a look at some foods I eat that are high in vitamin c.


A kiwi has lots of vitamin c.

These lovely green fruits are delicious. One little kiwi has about 64 milligrams of vitamin c, which is right around 100% of the RDA. It’s also a good source of vitamin k. So,  if you enjoy kiwis, you’ll be ingesting an awesome amount of vitamin c and lots of other nutrients. If you don’t like kiwis, then keep reading this post!


Oranges are a good source of vitamin c.

Oranges are popularly know for being “the fruit with vitamin c”. Oranges and vitamin c are pretty much synonymous to many people. Why is that so? It’s because oranges are rich in vitamin c. You get about 70 milligrams per average-sized fruit. Plus, you can get even more vitamin c by drinking orange juice. I prefer freshly preparing orange juice at home by squeezing them, instead of drinking the bottled stuff at the store. (If you can’t make your own juice, then check out Lakewood Organic Pure Orange Juice – it’s organic and 100% juice.) It takes me two-to-three oranges to make a cup, depending on the size of the fruit. This means you’re getting twice or three times more nutrition than by eating a single orange. A cup of orange juice has even more vitamin c, as well ass thiamin, folate, potassium, and magnesium.


Cantaloupe melons have plenty of vitamin c.
We’ve also got this juicy fruit – the cantaloupe. I think this fruit is great because it contains a lot of water, so you can eat of it, and not worry as much about how much sugar you’re consuming. It’s quite a bit more filling in this manner, too. I can never have just one little serving of cantaloupe – I can eat an entire melon if I really wanted to. Cantaloupe has 59 milligrams of vitamin c in a serving of one cup of cubes. It also has a decent amount of vitamin a, as well as potassium.

I chose these three fruits because they’re each delicious, are great sources of vitamin c, and are very common (at least in America). Oranges, when in season, are cultivated and sold here in the United States. I believe kiwifruits are grown in Italy, and I am not sure where cantaloupes are grown – both, however, are still extremely popular here. This means that, most likely, your supermarket will have these vitamin c rich fruits. Being able to get a good supply of these fruits is a good way to ensure you’ll get adequate vitamin c – that’s no problem for anyone in the US.

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One Comment

  1. Nutritional data is from the USDA

    Photo Credits
    Kiwi. Author: Benoît Stella.
    Oranges. Author: Evan-Amos.
    Cantaloupe. Author: Renee Comet.

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