Vitamin C is one of nature’s most valuable nutrients for maintaining overall wellbeing. This antioxidant vitamin helps the body stay balanced, promotes natural vitality, and plays an important role in skin health and energy production.
While oranges often come to mind when we think of vitamin C, there are many other foods — including bell peppers, kiwi, and tomatoes — that contain even higher levels. Let’s explore these colourful options and simple ways to add them to your meals every day.
✨ Why Vitamin C Deserves a Place on Your Plate
Vitamin C (ascorbic acid) is a water-soluble nutrient that contributes to many normal body processes, including:
- Supporting the body’s natural defences
- Helping with collagen formation for healthy-looking skin
- Contributing to iron absorption from plant foods
- Assisting with the maintenance of connective tissues
- Acting as a protective antioxidant in the body
Because vitamin C isn’t stored for long, it’s important to enjoy foods rich in it every day.
🫑 1. Bell Peppers – Colourful and Vitamin C-Rich
Red, yellow, and green bell peppers are among the richest natural sources of vitamin C, with the red variety containing the most.
Approximate vitamin C content per medium pepper:
🟥 Red bell pepper – 190 mg
🟨 Yellow bell pepper – 155 mg
🟩 Green bell pepper – 95 mg
Ways to enjoy:
- Slice raw into salads or wraps
- Pair with hummus or guacamole
- Lightly sauté or roast to add color to cooked dishes
- Blend into soups, smoothies, or sauces
Beyond vitamin C, bell peppers offer fibre, vitamin A, and natural plant pigments that add vibrant colour and flavour to your meals.
🥝 2. Kiwi – The Tiny Fruit with Big Nutritional Value
Kiwi fruit delivers an impressive amount of vitamin C in a small package. Just one medium kiwi provides close to your daily needs.
How to enjoy:
- Eat fresh — simply slice in half and scoop with a spoon
- Add to yogurt, oatmeal, or smoothie bowls
- Combine with pineapple or berries for a refreshing fruit salad
- The skin is edible too and adds extra fibre
Kiwis also contain vitamin E, potassium, and beneficial plant compounds that help nourish and refresh the body.
🍅 3. Tomatoes – Versatile and Delicious
Tomatoes are an easy everyday source of vitamin C and can be enjoyed raw or cooked in countless ways.
Approximate vitamin C content:
1 medium tomato – 20–25 mg
1 cup cherry tomatoes – 30 mg
Try these ideas:
- Add fresh slices to sandwiches and salads
- Snack on cherry tomatoes with sea salt
- Blend into gazpacho or tomato juice
- Roast or grill to enhance their sweetness
Tomatoes also contain lycopene, a red plant pigment that gives them their vibrant colour.
🍊 Other Foods Naturally High in Vitamin C
Food Approx. Vitamin C (per serving):
Guava 125 mg per fruit
Papaya 95 mg per medium fruit
Strawberries 85 mg per cup
Broccoli 80 mg per cup (cooked)
Pineapple 79 mg per cup
Oranges 70 mg per fruit
Kale 60 mg per cup (raw)
Adding a variety of these foods throughout the week keeps your meals colourful, balanced, and naturally nourishing.
🥗 Simple Ways to Add Vitamin C-Rich Foods to Your Day
Breakfast
- Smoothie with spinach, kiwi, and pineapple
- Omelet with red bell peppers and tomato
- Yogurt bowl topped with fresh berries
Lunch
- Mixed salad with bell peppers and cherry tomatoes
- Gazpacho soup or cold tomato juice
- Whole-grain wrap with grilled veggies
Dinner
- Stir-fry with bell peppers and broccoli
- Roasted vegetables with herbs
- Fresh tomato and basil side salad
Snacks
- Sliced bell peppers with dip
- Kiwi halves or berry mix
- Cherry tomatoes with olive oil drizzle
🌞 Tips to Retain Vitamin C in Foods
Vitamin C is delicate and can be affected by heat and light. To make the most of it:
- Store produce in the fridge, away from direct sunlight
- Steam or lightly sauté instead of boiling
- Eat fruits and vegetables fresh and raw when possible
- Cut just before serving
- Use cooking water in soups or sauces
- Don’t overlook frozen fruits and vegetables — they’re often picked at peak freshness
🌈 The Takeaway
Incorporating colourful foods such as red bell peppers, kiwi, and tomatoes is a simple, delicious way to help your body stay naturally balanced and vibrant.
A plate full of colour is usually full of nutrients. By making these fresh ingredients part of your daily routine, you’re choosing nourishment that supports your wellbeing — naturally.
🪶 Disclaimer
The information provided is for educational and lifestyle purposes only. It is not intended to diagnose, treat, or cure any condition. Always seek personalised guidance from a qualified health professional before making significant dietary changes.
