Vitamin C, also known as ascorbic acid, primarily comes from dietary sources since humans cannot synthesize it internally. The richest natural sources of vitamin C are fruits and vegetables, especially citrus fruits like oranges, lemons, and grapefruits, as well as berries, tomatoes, potatoes, and green leafy vegetables such as spinach and broccoli
. Some of the highest concentrations of vitamin C are found in:
- Kakadu plum
- Camu camu
- Acerola
- Indian gooseberry
- Rose hip
- Guava
- Bell peppers (red, yellow, green)
- Kale and broccoli
- Kiwifruit and strawberries
Animal-sourced foods generally contain very little vitamin C, and cooking often reduces vitamin C content in foods due to heat and leaching
. Vitamin C is essential for tissue repair, collagen formation, immune function, and acts as an antioxidant. Because it is water-soluble and not produced by the human body, it must be obtained from these dietary sources or supplements
. In summary, vitamin C comes mainly from:
- Citrus fruits (oranges, lemons, grapefruit)
- Various berries and tropical fruits
- Vegetables like bell peppers, broccoli, kale, and spinach
- Potatoes and tomatoes to a lesser extent
