Vitamin C is a water-soluble antioxidant the body cannot store for long, so a regular dietary supply matters. Beyond immune support it is essential for collagen — the protein that holds skin, blood vessels and connective tissue together — and it transforms how much iron you absorb from plants.
What is Vitamin C?
Vitamin C is a water-soluble vitamin that plays a critical role in building collagen, supporting immune defence and acting as a key antioxidant. While many general diets overlook it, maintaining optimal levels of Vitamin C is frequently tracked by people working to optimize their Immune & skin health.
Top Foods High in Vitamin C
A data-driven breakdown of the foods with the highest concentration of Vitamin C per 100 g.
| Food | Vitamin C | % DV |
|---|---|---|
| Mango | 168.1 mg | 186.8% |
| Chilli Pepper | 143.7 mg | 159.7% |
| Brussels Sprouts | 142.9 mg | 158.8% |
| Red Bell Pepper | 141.7 mg | 157.4% |
| Kale | 93.4 mg | 103.8% |
| Broccoli | 89.2 mg | 99.1% |
| Kiwifruit | 74.7 mg | 83% |
| Cauliflower | 67.1 mg | 74.6% |
| Strawberries | 59.62 mg | 66.2% |
| Pineapple | 58.61 mg | 65.1% |
| Orange | 53.2 mg | 59.1% |
| Cabbage | 40.34 mg | 44.8% |
| Green Peas | 40 mg | 44.4% |
| Grapefruit | 37 mg | 41.1% |
| Spinach | 28.1 mg | 31.2% |
| Tomato | 14 mg | 15.6% |
| Edamame | 11.4 mg | 12.7% |
| Sweet Potato | 11 mg | 12.2% |
| Avocado | 10 mg | 0% |
| Garlic | 10 mg | 11.1% |
How Vitamin C Impacts Immune & skin health
Research links diets rich in Vitamin C to changes in Immune & skin health. Optimizing intake of these foods can support healthy Immune & skin health levels via serving as a cofactor for collagen synthesis and regenerating other antioxidants while neutralising free radicals.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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