Vitamin C isn’t just about boosting immunity — it’s your skin’s BFF, a stress-fighter, and an energy booster. It helps produce collagen, supports iron absorption, and protects your cells from oxidative stress. The best part? You don’t need fancy supplements. These everyday fruits and veggies can easily give your body the Vitamin C it needs.
1. Guava: The Tropical Powerhouse
One guava packs around 125 mg of Vitamin C, which is more than your daily requirement. It’s juicy, sweet, and loaded with fibre and antioxidants. Eat it raw, toss it into salads, or blend it into a smoothie — your gut and skin will thank you.
2. Red Bell Peppers: The Colourful Crunch
A cup of raw red bell pepper gives you 118 mg of Vitamin C. They’re low in calories and rich in carotenoids and Vitamin A. Slice them into wraps, stir-fries, or salads for a tasty, healthy crunch.
3. Mustard Spinach: The Leafy Booster
Cooked mustard spinach (baby mustard greens) offers 117 mg per cup. It’s packed with antioxidants and anti-inflammatory benefits. Add it to salads or sautés for a peppery wellness boost.
4. Papaya: The Gut Healer
A small papaya gives around 96 mg of Vitamin C. Papain enzymes aid digestion and gut health. Great in fruit bowls or savoury salads.
5. Strawberries: Sweet and Strong
A cup of halved strawberries brings 89 mg of Vitamin C plus antioxidants like anthocyanins. Perfect for heart and skin health — and delicious in desserts or breakfast bowls.
6. Pineapple: The Tropical Cleanser
Each cup has 79 mg of Vitamin C and bromelain, which supports digestion. Add it to smoothies or grill it for a refreshing treat.
7. Oranges: The Classic Choice
One large orange offers 68 mg of Vitamin C plus fibre and potassium. Have it whole or juiced for a quick, refreshing boost.
8. Kiwi: Small but Mighty
One kiwi provides 64 mg of Vitamin C, fibre, and potassium. It may even improve sleep — snack on one before bed!
9. Mango: The Golden Delight
With 60 mg per cup, mangoes are rich in antioxidants and great for glowing skin and strong immunity.
10. Cantaloupe: The Cool Hydrator
Each cup gives 59 mg of Vitamin C and tons of hydration. A light, refreshing fruit perfect for summer days.
11. Broccoli: The Green Super Veggie
Half a cup of cooked broccoli gives 51 mg of Vitamin C, along with fibre and folate. Steam or stir-fry it to add nutrition and crunch to your meals.
Final Thought:
Vitamin C isn’t hard to get — it’s hiding in your everyday fruits and veggies. Mix these 11 into your routine, and you’ll be fueling your body with nature’s best immunity and glow-up secret.
