Some believe that dietary sources of vitamin C are limited to citrus fruits, including oranges and lemons. However, what many people do not know is that there are foods rich in vitamin C, which have more vitamin C than those found in citrus fruits.

This article answers all questions about where vitamin C is found, including what food sources are rich in it, and what supplements contain it.

It is one of the important vitamins for the health of the body, as it has a role in increasing the body’s immunity, and maintaining the health of skin, bones, and hair, thanks to its antioxidant properties and its contribution to the production of collagen protein in the body. [1،2]

Therefore, it is important to know where vitamin C is found in food and to make sure to eat foods rich in it in order to get the daily need of the body from it, and in the event that an individual is unable to obtain vitamin C from food, then he must use nutritional supplements that contain it. [1]

Below we discuss all sources of Vitamin C in detail:

Vitamin C food sources

There are many types of foods rich in vitamin C, and some of them contain a very high percentage of vitamin C, so that small portions of them can provide the body with more than its daily need. Here are some foods that can be mentioned when someone wants to know where vitamin C is found in food:

Fruits rich in vitamin C

The most famous examples of fruits rich in vitamin C are citrus fruits, but citrus fruits alone are not rich in vitamin C, as there are fruits that contain a high percentage of vitamin C that exceeds citrus fruits. [1]

Here are some types of fruits that are among the best food sources of vitamin C:

  • Kakadu plum, which is considered one of the richest sources of vitamin C, as one pill (25 grams) contains 436 mg of vitamin C, or 484% of the value of the daily need for this vitamin.
  • Acerola, half a cup (49 grams) of it contains 825 mg of vitamin C, or 916% of the daily value.
  • Guava, one of them contains 125 mg of vitamin C, or 138% of the value of the daily requirement.
  • Strawberries: One cup (166 grams) of sliced ​​strawberries contains 97 mg of vitamin C.
  • as 145 grams of them provide the body with 88 mg of vitamin C.
  • Cantaloupe: One cup of sliced ​​cantaloupe contains 17.4 mg of vitamin C.
  • Mango, one cup of which provides the body with 60 mg of vitamin C.
  • An orange, a medium-sized piece of it contains 83 mg of vitamin C
  • Kiwi, one medium sized kiwi contains 56 mg of vitamin C.
  • Pink, half of a pill contains 46 mg of vitamin C.
  • White grapefruit, half of a grapefruit contains 39 mg of vitamin C.
  • One medium sized mandarin contains 24 mg of vitamin C. [1،3]

Vegetables rich in vitamin C

Here are some types of vegetables that are among the best food sources of vitamin C:

  • Yellow pepper, where the large pod provides 342 mg of vitamin C, which is 380% of the daily need.
  • One green chili pepper contains 109 mg of vitamin C, or 121% of the daily requirement.
  • Parsley: Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C.
  • Kale, as 100 grams of uncooked kale contains 93 mg of vitamin C.
  • Broccoli Half a cup of cooked broccoli contains 51 mg of vitamin C.
  • Lemon, one pill contains 45 mg of vitamin C.
  • A medium-sized pill contains 20 mg of vitamin C.
  • Cauliflower, one cup of which contains 40 mg of vitamin C. [1،2]

Animal products containing vitamin C

Most food sources of vitamin C are vegetarian, but some animal sources can contain this vitamin, which can be mentioned to anyone who is wondering about where vitamin C is found in food, including:

  • Lamb liver, 100 grams of which contains 12 mg of vitamin C.
  • Lamb heart, 100 grams of which contain 11 mg of vitamin C.
  • Lamb tongue, 100 grams of which contains 6 mg of vitamin C.
  • Goat’s milk or cow’s milk, 100 grams of which contain 2 mg of vitamin C. [4]

Supplemental Vitamin C Sources

Also, when someone asks about where vitamin C is found, it is possible to mention a number of nutritional supplements that contain it that one can use as an alternative to food sources of vitamin C.

There are many types of nutritional supplements that contain, which are available in several forms, including:

  • grains.
  • capsules;
  • effervescent pills.
  • powder.
  • Chewable pills.
  • drink.
  • Oral spray. [5]