In the UK, adults are recommended to have 40mg of vitamin C per day, a target that is easily achievable with the right foods. Although severe deficiency is rare, a lack of vitamin C can lead to tiredness, irritability and, in extreme cases, scurvy. Fortunately, a balanced diet rich in fruit and vegetables can provide all that you need.
Raw fruit and vegetables will contain the most vitamin C, but if you need to cook them at all, steaming appears to be the best method for retaining nutritional value.
10 unexpected foods that contain your daily vitamin C
1. Blackcurrants
Blackcurrants are small, purple-black berries that pack a mighty punch when it comes to vitamin C. Just one 80g serving (a cupped handful) contains about 160mg vitamin C – four times the daily requirement.
Their tartness makes them perfect for jams or compotes, or simply stir them through yogurt. Use them to make homemade blackcurrant jam or a refreshing sorbet for a boost of both flavour and nutrition.
Discover our top 10 ways to cook with blackcurrants for more ideas.
2. Red peppers
Red peppers are a vibrant, versatile source of vitamin C. Half of a large red pepper (about 80g) delivers around 100mg vitamin C – more than twice your daily needs – as well as reasonable amounts of vitamins E and K, folate and fibre.
Their sweet, crisp texture is ideal for salads, stir-fries or roasting. Add them to a roasted red pepper & sweet potato soup, toss into a colourful couscous salad or simply enjoy them raw as a crunchy snack.
3. Green peppers
Green peppers might be less sweet than their red counterparts, but they are equally impressive in their vitamin C content. Half of a large green pepper provides around 96mg per serving.
Slice them into a zesty salsa, add to a stir-fry or use as a base for Turkish-style one-pan eggs.
4. Kiwi fruit
A single medium kiwi (about 80g) offers roughly 47mg vitamin C, or just over the daily recommended intake. They’re also a good source of vitamin K and fibre.
Their bright green flesh is delicious scooped straight from the skin, added to a fruit salad or used as a topping for yogurt. Try whizzing into a tropical smoothie for a fruity start to your day.
5. Strawberries
Just seven medium strawberries (80g) contain around 46mg vitamin C. Strawberries are rich in polyphenols, and including them in your diet may improve digestion and brain function, as well as support heart health. Sweet and juicy, they’re also low in calories – and with that same amount of berries counting as one of your five-a-day, they also make a great healthy treat.
Perfect for breakfast bowls, bakes or simply eaten on their own. For a levelled-up breakfast, try them as a topping for banana oat pancakes or blended into a berry-packed smoothie.
See more of the health benefits of strawberries.
6. Broccoli (raw)
Raw broccoli is a surprising source of vitamin C, with an 80g serving providing about 63mg. Its mild, crunchy florets are ideal for salads or crudités or they can be blended into juices or smoothies.
Broccoli is still a useful source of vitamin C, even if cooked – though the vitamin C content drops to about 48mg per 80g serving, because it’s sensitive to heat and is water-soluble. Lightly steam to retain the most nutrients, or toss into a broccoli stir-fry for a fast midweek meal.
Discover more of the health benefits for broccoli.
7. Kale (cooked)
Kale is often hailed as a ‘superfood’, and while there’s no such thing, it’s understandable why it gets so much hype. A cooked 80g serving supplies around 57mg vitamin C, along with a host of other nutrients – it contains twice the vitamin E as spinach, and contributes plant compounds like beta-carotene. These nutrients are important for supporting a healthy immune system.
Add cooked kale to pasta and curries, such as this creamy pesto & kale pasta or warming coconut & kale fish curry. Alternatively, stir-fry with garlic and chilli for a simple side dish.
8. Papaya
Papaya is a tropical delight, with half a small fruit (about 80g) delivering 48mg vitamin C, along with some vitamin A, folate and potassium.
Its sweet orange flesh is best enjoyed fresh in fruit salads, blitzed into smoothies or paired with lime in a salsa. Use papaya as a vibrant topping for breakfast bowls or in a salad with seared beef & tamarind dressing.
9. Guava
Guava is a lesser-known tropical fruit that is exceptionally rich in vitamin C. One fruit (about 55g) provides approximately 126mg vitamin C – three times your daily requirement. They’re also a good source of fibre, folate and potassium.
Enjoy guava by scooping out the inside or eating it whole without the skin (you’ll need to remove the seeds in larger fruit). Or, try it juiced, added to fruit salads for a fragrant twist or enjoyed as a jam.
10. Oranges
Oranges are the classic choice, with a small one (about 120g) containing around 62mg vitamin C – all your daily needs, as well as a good mix of vitamins and minerals, such as folate, calcium and magnesium.
Oranges are easy to eat as a snack, but can also be added to salads and desserts. For a zingy lunch, add orange segments to a beetroot, orange & hazelnut salad, or use in a citrus salsa to top breakfast porridge. Don’t neglect the peel though: making up 40-50 per cent of the fruit, the peel is richer in minerals like iron and copper than the flesh.
If you’re drinking unsweetened fruit juice, do bear in mind that it can only count as one of your five-a-day, regardless of the amount you drink. Guidelines suggest that intake is limited to one 150ml glass per day – this is because crushing fruit into juice releases the natural fruit sugars, which can damage teeth.
Find out more about the health benefits of oranges.
