Top 10 natural sources of Vitamin C
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Top 10 natural sources of Vitamin C

Ultimate guide to a Vitamin C rich diet

Top 10 natural sources of Vitamin C:
Our body, to carry out its functions, produces many nutrients. These nutrients are called Non-Essential nutrients. However, there are some nutrients that the body needs for its daily needs but cannot synthesize on its own (or cannot synthesize adequate quantities). These are called essential nutrients. Categories of essential nutrients include Vitamins, Minerals, Amino acids, Fatty acids, Choline & Water.

In this article, We are going to focus on vitamins, Particularly vitamin C.

Vitamins are organic compounds, .i.e, derived from living matter, that our body needs in small quantities for the proper functioning of its metabolism. We should include fresh fruits and vegetables, fish and eggs, whole grains & low-fat milk in our diet to get the essential vitamins naturally into our body.

There are 13 vitamins in total & Vitamin C is one of those.

Vitamin C is an excellent antioxidant that can rejuvenate the human body’s natural defenses & boost immunity. Vitamin C is essential for many body functions, including reducing oxidative stress, wound healing, development, and repair of all body tissues, maintenance of bones & teeth, absorption of iron.

Top 10 natural sources of vitamin C

Because our body cannot make these Vitamins independently, we must get them through dietary sources or supplements.

Here we are listing the Top 10 natural sources of Vitamin C. Feel free to use the comment section in case of any questions.

#1 Kakadu plum

Kakadu plum
Image source : averraglow

Kakadu plum is a nutrient Bomb. I am sure you will say the same after knowing its benefits.

Kakadu plums have the highest natural amount of vitamin C than any other dietary source in the world. Not just Vitamin C, It is also rich in iron, dietary fiber & copper. 

Apart from being the richest source of vitamin C & antioxidants, It offers many other health benefits, including lower your risk for chronic eye disease, anti-cancer effects, protection against inflammatory diseases, antimicrobial and prebiotic effects.

In addition to Vitamin C, Kakadu plum provides a bunch of other nutrients (given below).

  • Fiber
  • Copper
  • Zinc
  • Calcium
  • Magnesium
  • Folate
  • Vitamin E

The amount of Vitamin C drops rapidly after picking. Cooking can also reduce Vitamin C levels. Nevertheless, cooked or fresh, Kakadu plums remain an excellent source of vitamin C.

#2 Indian gooseberry

indian gooseberry
Image source : verywellhealth

Indian gooseberry, or Amla, native to Asia, is about the size of a golf ball with a pit and thin peel. It has several culinary and herbal medicine uses. Indian gooseberry has been used in Ayurvedic medicine for thousands of years.

Indian gooseberry provides eight times more Vitamin C than an orange. It also has twice the antioxidant strength as acai berry and 17 times that of a pomegranate. No wonder Amla is called a superfood!

Amla provides Vitamin C that the body can easily absorb. It is known to fight both viral and bacterial illnesses efficiently.

Several other benefits of Amla

  • Detoxifies blood 
  • Helps Manage Chronic Conditions
  • Improves Eyesight 
  • Improves skin
  • Relieves pain
  • Regulates Blood sugar levels

#3 Guava

Image source : freepik

Guava is amazingly rich in Vitamin C. It is a powerhouse of several other nutrients and a rich source of manganese, which helps our body absorb other essential nutrients from the food we eat. 

Other benefits:

  • Promotes fertility
  • Relieve Painful Periods
  • Regulates blood pressure
  • Lowers Risk of Cancer
  • Improves blood circulation to the brain
  • Treats Constipation
  • Enhances Oral Care

#4 Blackcurrant


Blackcurrant is a Vitamin superstar. The most significant is vitamin C. Blackcurrants contains multiple vitamins such as:

  • A
  • B-5
  • B-6
  • B-1
  • E

Several other benefits of Blackcurrant includes

  • Anti-inflammatory
  • Antidiabetic
  • Soothe The Stomach And Aid Digestion
  • Protects the central nervous system
  • Urinary Tract Health
  • slows the growth of cancer.
  • Promotes Eye Health

#5 Citrus fruits

Citrus for Vitamin C
Image Source : freepik

Citrus fruits are chock-full of essential nutrients that provide a host of health benefits. The one nutrient that citrus fruits are most famous for delivering is vitamin C. A medium orange manages to give you 130% of the daily requirement of this fantastic nutrient.

Citrus fruits also have reasonable amounts of other vitamins and minerals, including B Complex, potassium, phosphorous, magnesium, and copper. In addition, Citrus fruits are a good source of Fiber.

Several other benefits include:

  • Reduce Your Risk of Kidney
  • Protection of the cells against the damage of free radicals
  • Low glycemic index
  • Good for Heart health

#6 Red bell peppers

Red bell peppers for Vitamin C
Image Source : freepik

Red bell peppers exceptionally rich in vitamin C & other antioxidants and low in calories, making them a great addition to a healthful diet. 

Not just Vitamin C, Red bell peppers are loaded with several other vitamins and minerals, including

  • Vitamin B6
  • Vitamin K1
  • Potassium
  • Folate
  • Vitamin E
  • Vitamin A

Several other benefits of Red bell peppers include

  • Decreasing anxiety (especially due to pre-menstrual symptoms)
  • Reduces bloating
  • Prevents hypertension
  • Supports healthy eyesight

#7 Broccoli

Broccoli for Vitamin C
Image Source : freepik

Broccoli, people call it a superfood, as it is a nutritional powerhouse full of vitamins, minerals, fiber, Bioactive Compounds, and antioxidants.

When you think of fruits & vegetables high in vitamin C, you probably never thought of Broccoli. But a single serving of Broccoli contains 220 percent of the recommended daily value.

Several other benefits of Broccoli:

  • Decreased risk of cancer
  • Supports Healthy heart
  • Great source of protein
  • Anti-inflammatory
  • Helps eliminate unwanted contaminants from the body

#8 Garlic

Garlic for Vitamin C
Image Source : freepik

This tasty, fragrant veggie does more than making your food delicious. Garlic is loaded with Vitamin C and several nutrients like manganese, selenium, vitamin B6, and other antioxidants.

The health benefits of Garlic have been appreciated for centuries, ever since the ancient Greek physician Hippocrates prescribed it to treat all kinds of diseases.

Several other benefits of Garlic include

  • Enhances athletic performance
  • Lowers the Risk of Heart Disease
  • Reduces Blood Pressure
  • Improves Bone Health
  • Improves Memory

#9 Ginger

Ginger for Vitamin C
Image Source : freepik

With its high levels of Vitamin C, magnesium, and other minerals, the Ginger root is highly beneficial for health.

Several other benefits of Ginger include

  • Fights Germs
  • Fights against oral bacteria
  • Curbs Cancer Growth
  • Improve blood sugar levels
  • Eases menstrual cramps
  • Lowers LDL cholesterol
  • Relieves nausea

#10 Kiwifruit

kiwi for Vitamin C
Image Source : freepik

Kiwi holds plentiful amounts of Vitamin C & antioxidants, which improve the body’s immune response. The kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. 

Several other benefits of Kiwi include

  • Treat asthma
  • Reduces blood clotting
  • Better sleep

Reference : Everything You Need To Know About Essential Vitamins

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