Vitamin C is an essential nutrient that your body needs for strong immune system, proper functioning of blood vessels and to protect it from infections, early aging and some diseases. It is a potent antioxidant that works to neutralize the harmful effects of free radicals on the cells of your body.

Your body needs 60 milligrams of vitamin C everyday, and you can get it by taking vitamin C supplements or by eating vitamin C foods. Here are some of the foods that are rich in vitamin C:

1. Hot Chili Peppers

Hot chili peppers are not only useful in spicing up sauces, soups and curries, they also contain the the highest amount of vitamin C. Every Green chili pepper contains 109.13 mg of vitamin C while each red chili pepper is loaded with 65 mg of vitamin C.

2. Guavas

Guavas are packed with vitamin C and they can provide as much as 228 mg or vitamin C for every 100 g serving. It’s good to include the rind of guavas when you eat or juice it because it contains five times more vitamin C than an orange.

3. Bell Peppers

Bell peppers are rich in vitamin C that it works to provide nutrition aside from adding color, flavor and aroma to food. The Yellow bell pepper contains 341 mg of vitamin C while the vitamin C content of green bell pepper is 132 mg.

4. Thyme and Parsley

Thyme and parsley herbs are rich in vitamin C and they can be used to add flavor to almost any kind of soup or stew or salad. Among herbs, thyme contains the highest amount of vitamin C at 1.6 mg per teaspoon while parsley provides 5 mg of vitamin C per tablespoon.

5. Dark Leafy Greens

Dark leafy greens like mustard greens, kale and garden cress are packed with vitamin C aside from their load of calcium. Raw kale has the highest vitamin C content among the three with 80 mg per cup chopped, followed by mustard greens with 39 mg per cup chopped. Garden crest has the lowest vitamin C content among the three with 35 mg per cup.

6. Broccoli, Cauliflower, and Brussels Sprouts

Broccoli, cauliflower and and Brussels sprouts are vegetables that are noted for their high vitamin C content. Chopped broccoli contains 81 mg per cup; raw cauliflower has 46 mg per cup while raw Brussels sprouts provide 75 mg or vitamin C per cup.

7. Kiwi Fruits

The kiwi fruit or Chinese gooseberries tastes a bit sour but it is could blend well with other ingredients if it is added to any fruit salad or dessert. It is rich in vitamin C at 84 mg per fruit.

8. Papayas

The papaya is another fruit that is not only high in vitamin C but it also loaded with other essential nutrients like vitamins A and B9 (folate). A medium sized papaya contains 188 mg of vitamin C.

9. Oranges and Clementines or Tangerines

Oranges are perfect juice materials for very good reasons. Aside from their sweet-sour taste they also provide high amounts of vitamin C at 83 mg per orange. Clementines or tangerines on the other hand provide lesser amounts of vitamin C at 36 mg per fruit.

10. Strawberries

Aside from being delicious, strawberries are loaded with minerals, antioxidants and high amounts of vitamin C that help to provide your body with optimum health. A single strawberry contains 11 mg of vitamin C.

You don’t really have to go anywhere to find natural sources of vitamin C. The fruits listed are very common and you can easily find them in any market near you.