Vitamin C (ascorbic acid) is a water-soluble vitamin that plays a critical role in immunity, collagen production, skin glow, wound healing, and absorption of iron. It’s also a powerful antioxidant that helps fight free radicals and reduces inflammation.
👉 Daily Recommended Intake (RDA) in 2025:
- Adult men: 90 mg
- Adult women: 75 mg
- Pregnant women: 85 mg
- Smokers: +35 mg additional
(Source: NIH & local health boards)
Table of Contents
🍊 Top 20 Vitamin C-Rich Foods (With Benefits & Values)
These foods are naturally rich in vitamin C and available globally and in Pakistan. Here’s your go-to list:
| Food Item | Vitamin C (mg per 100g) | Benefits |
| 1. Kakadu Plums | 5300 mg | World’s richest source, immunity booster |
| 2. Acerola Cherries | 1677 mg | Boosts skin health, powerful antioxidant |
| 3. Rose Hips | 426 mg | Skin & joint support |
| 4. Chili Peppers | 242 mg | Enhances metabolism |
| 5. Guavas | 228 mg | Immunity, digestion, easily available in Pakistan |
| 6. Sweet Yellow Peppers | 183 mg | Eye health, anti-inflammatory |
| 7. Black Currants | 181 mg | Reduces oxidative stress |
| 8. Cantaloupe (Melon) | 37 mg | Hydration & skin |
| 9. Parsley (Hara Dhania) | 133 mg | Garnish with benefits |
| 10. Mustard Spinach (Sarson ka Saag) | 130 mg | Rich in multiple nutrients |
| 11. Kale | 120 mg | Detox & fiber |
| 12. Kiwis | 93 mg | Digestion + glow |
| 13. Broccoli | 89 mg | Great cooked or raw |
| 14. Brussels Sprouts | 85 mg | Gut health |
| 15. Mangoes | 36 mg | Popular and seasonal |
| 16. Papaya | 61 mg | Aids digestion |
| 17. Lemons | 53 mg | Detox & flavor |
| 18. Tomatoes | 23 mg | Used in daily meals |
| 19. Strawberries | 59 mg | Antioxidant-rich |
| 20. Oranges | 53 mg | Classic vitamin C source |
Vegetarian & Vegan Sources of Vitamin C in Pakistan
Good news for vegetarians! Most vitamin C sources are plant-based. Guavas, tomatoes, citrus fruits, and green leafy vegetables are not only affordable but widely accessible in Pakistan.
❗ Signs You Might Have a Vitamin C Deficiency
- Fatigue or low energy
- Weak immunity (frequent flu or infections)
- Dry or rough skin
- Slow wound healing
- Bleeding gums
- Frequent joint or muscle pain
If you have any of these symptoms, it may be time to increase your intake.
🧂 How to Preserve Vitamin C in Your Food
Vitamin C breaks down with heat, light, and long storage. Here’s how to preserve it:
- Eat fruits and veggies raw when possible
- Avoid overboiling
- Steam or stir-fry for best retention
- Store citrus and leafy greens in cool, dark places
💊 Supplements vs Natural Sources
While supplements are helpful in deficiency cases, whole foods offer additional fiber, minerals, and antioxidants. Prioritize natural sources first unless prescribed by a doctor.
❓FAQs About Foods High in Vitamin C
Q1: Which food has the highest vitamin C in the world?
A: Kakadu plums have the highest known vitamin C concentration over 5,000 mg per 100g!
Q2: What are 5 common foods high in vitamin C in Pakistan?
A: Guava, oranges, tomatoes, lemons, and green chili peppers are easily found and affordable in Pakistan.
Q3: Can vitamin C improve skin and glow?
A: Yes, it helps in collagen formation, reducing acne marks, and giving a brighter appearance.
Q4: Do cooked vegetables lose vitamin C?
A: Yes, especially when boiled. Opt for steaming or eating raw for better retention.
Q5: Is lemon better than orange for vitamin C?
A: Per 100g, they’re similar. Lemons have ~53mg and oranges ~53mg too, but oranges are more commonly consumed in larger quantities.
📌 Conclusion
If you want to boost your immunity, glow your skin, and improve energy levels, start by adding more foods high in vitamin C to your daily meals. From guavas and chilies to oranges and parsley, nature offers a wide variety. Prioritize local, seasonal, and fresh produce for the best results.
Always choose supplements that are DRAP-certified and buy from trusted stores like Nutritional World.
