Main food sources

Fresh fruits

Citrus fruits: Oranges, lemons, grapefruits, and other fruits are rich in vitamin C, with approximately 53 milligrams per 100 grams of oranges.

Berries: Strawberries (58 milligrams per 100 grams), kiwis, fresh dates, and other fruits have high levels of vitamin C.

Other fruits such as prickly pears, apples, persimmons, lychees, cherries, etc. are also high-quality sources.

Fresh vegetables

Dark green leafy vegetables: spinach, kale (with a higher content per 100 grams than regular vegetables), broccoli, etc.

Solanaceous fruits: Tomatoes, green peppers, red peppers, and other fruits are rich in vitamin C.

Rhizomes such as sweet potatoes, pumpkins, bitter gourds, etc. also contain a certain amount of vitamins.

Other sources

Animal based foods: Animal liver and dairy products contain small amounts of vitamin C.

Processed foods: Fresh squeezed orange juice, tomato sauce, etc. can be used as supplements, but attention should be paid to sugar and added ingredients.

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