Vitamin C – 12 natural foods to heal your body!

Vitamin C is very important to our bodies as it is involved in many body functions, including the formation of collagen. The best part is you can get 100% of your daily needs from food! No need to take a daily supplement.

Vitamin C, also known as ascorbic acid, is necessary for the repair, growth and development of all body tissues. It also helps our bodies absorb more iron, improves the immune system and boosts wound healing.

Vitamin C is required to produce collagen, a protein that plays a critical role in the structure of our bodies. Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart.

What always surprises me is how so many people take supplements. Thinking that more is better. Vitamin C is a water-soluble vitamin meaning that your body will only absorb what it needs and then you pee out the rest. Bye bye – money down the drain. Why waste your money on supplements when you can get 100% of your daily Vitamin C from food. Many everyday foods are packed with the immune-system supporting vitamin.

Here are my favorite top 20 vitamin-c rich foods and their percent daily values:


#1. One medium tomato – 33%


#2. 1/2 medium grapefruit – 59%

#3. 1 cup red bell pepper – 157%


#4. 1 medium orange – 93%


#5. 1 cup (whole) fresh strawberries -113%


#6. 1 cup cantaloupe – 78%


#7. 1 cup raw kale – 71%


#8. One medium sweet potato – 52%


#9. 1/2 cup cooked Brussels sprouts – 65% 


#10. 1 cup broccoli – 135% 


#11. One kiwi – 107%


#12. 1 cup raw red cabbage – 69%


#13. 1/2 medium papaya – 112%


#14. 1 cup pineapple – 105%


#15. I cup cauliflower – 73%


#16. 1 cup beet greens – 48%


#17. 1/4 cup lemons and limes – 31%


#18. 1 cup raspberries – 43%


#19. 1 cup asparagus – 19%


#20. 1 cup winter squash – 26%


For most of my nutrient ratings, I adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.”

Author: Katie

Hi! I'm Katie, Registered Dietitian and Certified Diabetes Educator. This website it dedicated to those looking to heal their bodies from the inside out - and it all starts with balancing out your blood sugar. Let's heal disease together one plate at a time.

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