The Top 7 Vitamin-C-Rich Foods To Add To Your Grocery List

"Vitamin C is a potent antioxidant, most known for supporting your immune system1,"* board-certified physician Bindiya Gandhi, M.D., tells mindbodygreen. The nutrient, also known as ascorbic acid, has been shown to enhance immune functioning.*

"Vitamin C is important for cellular repair and collagen production,"* Gandhi says. "Because it helps in collagen production, it promotes healing and is a great barrier-supporting nutrient for skin health."*

The recommended daily dose of vitamin C2, according to the National Academy, is 90 milligrams in adult men and 75 milligrams in adult women, and the daily dose that the general population is recommended not to exceed is 2,000 milligrams.

Guava is a vibrant, pink fruit native to Central and South America, as well as the Caribbean, often esteemed for its anti-inflammatory properties. Just one cup of guava contains about 375 milligrams of vitamin C4, according to the USDA. 

Physician and researcher William Li, M.D., calls kiwis a "grand slammer" food and says they activate all five health defense systems in the body: angiogenesis, regeneration, the microbiome, DNA protection, and immune support. With around 65 milligrams of vitamin C6 (in one kiwifruit), among other nutrients, like fiber, potassium, and antioxidants, they sure are a grand slam. 

Oranges are probably the first fruit that comes to mind when you think about vitamin C. The bright citrus contains about 65 milligrams of vitamin C7, as well as 120 grams of water to keep you hydrated. Not only are oranges delicious to snack on, but their refreshing aroma is thought to promote positive energy, according to ancient traditions.

Unlike their sweet citrus counterpart, the orange, grapefruits are bittersweet and borderline sour in flavor. While the taste can be divisive, those who enjoy it can reap nutritional benefits beyond immune support. In fact, half of one grapefruit contains around 40 milligrams of vitamin C8 and 1.3 grams of fiber, which can help promote healthy digestion.  

Along with approximately 75 milligrams of vitamin C9 in one cup, Brussels sprouts also have high levels of sulfur. Though good for the gut, sulfur-containing veggies can lead to bloating in some. To get all the health benefits without the discomfort, naturopathic doctor Kellyann Petrucci, M.S., N.D., recommends steaming the veggies, which makes them easier to digest. 

Just one cup of broccoli contains around 80 milligrams of vitamin C10, plus good amounts of folate, vitamin K1, beta-carotene, potassium, and calcium. If you're craving comfort food right now, this vegan broccoli-cheddar soup should hit the spot.