Vitamin C in Foods: Where to Find the Most

Vitamin C (ascorbic acid) is a water-soluble vitamin that plays a central role in the immune system, connective tissue, skin health, and antioxidant protection. Since the body cannot produce vitamin C itself, dietary intake is essential.

Foods with particularly high vitamin C content

1. Fruits

• Rosehips: Extremely high content, approx. 1,200 mg per 100 g (fresh)

• Acerola cherries: Approx. 1,000–1,500 mg per 100 g

• Kiwi: Approx. 90 mg per 100 g

• Oranges & Grapefruits: Approx. 50 mg per 100 g

• Papaya & Mango: Approx. 60–70 mg per 100 g

👉 Rosehip powder with lots of vitamin C

2. Berries

• Raspberries: Approx. 26 mg per 100 g

• Strawberries: Approx. 60 mg per 100 g

• Blueberries & Currants: Between 30–200 mg, depending on variety

👉 Freeze-dried strawberry slices - the perfect vitamin snack for on the go

3. Vegetables

• Bell peppers (red, yellow, green): 80–190 mg per 100 g, red varieties are particularly rich

• Broccoli: Approx. 89 mg per 100 g

• Brussels sprouts: Approx. 85 mg per 100 g

• Kale & Spinach: 80–120 mg per 100 g (depending on variety)

• Tomatoes: Approx. 20 mg per 100 g

4. Herbs

• Parsley: Approx. 130 mg per 100 g

• Thyme: Approx. 160 mg per 100 g

• Coriander: Approx. 150 mg per 100 g

Tips for maximum vitamin C intake

1. Eat fresh: Vitamin C is sensitive to heat and light. Raw food provides the most.

2. Gentle cooking: Steaming or brief blanching preserves more vitamin C than prolonged cooking.

3. Combine with fat: Useful for vegetables with fat-soluble nutrients, vitamin C itself is water-soluble.

4. Prefer seasonal foods: Fresh and regional products often have a higher content than fruits stored for a long time.

Conclusion

Vitamin C is found in many fruits, berries, vegetables, and herbs – it is particularly high in rosehips, acerola, bell peppers, broccoli, and parsley. By consuming fresh, seasonal foods and preparing them gently, the daily requirement can be easily met.