1、 Fruit category

Citrus fruits

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Oranges, pomelos, lemons and other citrus fruits are classic sources of vitamin C, with approximately 30-60 milligrams of vitamin C per 100 grams of fruit pulp.

The vitamin C content in grapefruit is equivalent to that in oranges and is commonly used for daily dietary supplementation.

Berry fruits

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Strawberries: Each 100 grams contains about 47 milligrams of vitamin C, which has both antioxidant and anti-inflammatory effects.

Kiwi fruit: known as the "king of vitamin C", with a content of over 60 milligrams per 100 grams, significantly higher than most fruits.

Blueberries: Rich in vitamin C and anthocyanins, they are a high-quality choice for antioxidant combinations.

Tropical and Specialty Fruits

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Papaya: It contains about 80 milligrams of vitamin C per 100 grams, and is also rich in vitamin A and fiber.

Mango and pineapple: Tropical fruits have a high content of vitamin C and are suitable for summer supplementation.

2、 Vegetables

Green leaves and cruciferous vegetables

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Green pepper (persimmon pepper): It has an extremely high content of vitamin C, reaching 70-144 milligrams per 100 grams, making it the "champion" among vegetables.

Broccoli and spinach: Each 100g contains about 51mg and 30mg of vitamin C respectively, suitable for stir frying or cold mixing.

Roots and Solanaceous Vegetables

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Tomatoes: Between fruits and vegetables, they contain about 20 milligrams of vitamin C per 100 grams and are widely used in salads or cooking.

Sweet potatoes and pumpkins: Root vegetables have a high content of vitamin C and also contain dietary fiber.

Wild and specialty vegetables

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Dandelion leaves: One of the best wild vegetables in spring, containing about 47 milligrams of vitamin C per 100 grams, higher than most common vegetables.

Chili: Both red chili and green pepper are high sources of vitamin C, which can enhance the flavor of dishes.

3、 Other sources

Animal based foods: Animal liver (such as chicken liver, pig liver) and dairy products contain a small amount of vitamin C, but are not the main source.

Processed products: Natural fruit juices (such as orange juice), tomato sauce, and other processed foods can provide some vitamin C, but fresh ingredients are better