10 Foods Loaded With Vitamin C

You may be familiar with vitamin C's immune health benefits from the variety of fizzy drink tablets and supplements available on store shelves during cold and flu season, but this essential nutrient is also a potent antioxidant, helping to protect our cells from the daily free radical damage we encounter as a result of basic metabolic functions like eating and exercising, and environmental stressors like cigarette smoke, sun exposure and pollution, according to a recent article in the scientific Pharmacognosy Review. In order to offset free radicals before they can cause oxidative damage to nearby cells and tissues, aim to consume at least the full recommended daily intake of 90 mg for adult men and 75 mg for adult women, according to the National Institutes of Health. Each of the colorful foods in this list will provide almost the full (or well above!) daily vitamin C dose, and bonus — they're delicious, too!

A sweet, ripe strawberry warmed by the summer sun may be one of life’s simplest treasures. Enjoy this fruit while in season, during late spring and early summer, for maximum flavor a little boost of skin support. Just 200 grams of strawberries, or the equivalent of a one cup serving, contains 112 mg of vitamin C, which acts as an antioxidant to protect your skin against UV damage, according to the Journal of Agricultural and Food Chemisty.

Sink your teeth into a bite of juicy papaya and the rich, ripe flavor delivers more than just a healthy dose of vitamin C. The magic of this tropical fruit has a way of immediately making you feel like you’re on vacation. Just one small papaya contains 95 mg of vitamin C, which is essential for the formation of collagen and helps to keep your skin strong and supple, according to this peer-reviewed article in the International Journal of Cosmetic Science.

Kiwis may not be on your routine shopping list now, but with a whopping 128 mg of vitamin C for every 2 small fruits, you might find they’re worth adding. You can eat the skin of organic kiwis if desired, or peel and serve sliced or add to your favorite smoothie. Because vitamin C may also improve iron absorption, according to a study in the International Journal for Vitamin and Nutrition Research, this fruit may be especially helpful for those following a plant-based diet or who are commonly iron-deficient. Consume vitamin C-rich foods with iron-rich foods, such as leafy greens, tofu, nuts, seeds, lentils and legumes to maximize absorption.