10% off £25 OR 15% off £35

Code:EXTRA
 

10% off £25 OR 15% off £35

Code:EXTRA

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsJams & ChutneysManuka HoneyHoneyNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSoya FreeSulphites FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Best vitamin C food & drink sources

selection of orange juice, ginger stem and oranges on a slate background
From acerola cherries, oranges and lemons to fruit juice and smoothies, find out which Vitamin C rich foods & drinks you should try from our guide.

Vitamin C food & drink sources: fruits & vegetables We’ve heard it all before – you’ve got to eat your fruit and veg!

Every nutrient’s important, but we’d be pretty stuck without the essential vitamin C. It’s responsible for helping to support everything from our skin, blood, and bones to our immune system.

And serious vitamin C deficiency can lead to scurvy – something you definitely want to avoid.

Luckily, vitamin C is easy to find in fruit and veg. Here are some of the top sources.

Skip to: 

Foods high in vitamin C

Oranges get the rep for being high in vitamin C, but they’re not the only source. In fact, they’re not even top of the list.

When it comes to fruit and veg, “eating the rainbow” is a great place to start. Incorporating a wide variety of fresh, brightly coloured produce is the best way to ensure you have a balanced diet.

However, if you’re specifically looking to get some more vitamin C, try...

1. Kakadu plum

Found in Australia, this superfood boasts around 100 times the vitamin C of an orange.

The kakadu plum has the highest known concentration of vitamin C. You might not be able to find this as easily as you would an orange, but don’t fret – there are also kakadu plum skincare products, like brightening serums and eye creams. 
 

2. Citrus fruits

Not all citrus fruits are created equal!

Oranges are the highest source of vitamin C, with about 147% of your recommended dietary allowance (RDA) in a medium orange. ¹ ²

Next up are lemons, with 77% per fruit, closely followed by grapefruits at 73%. ³ ⁴

Limes have less vitamin C than their citrus counterparts at 49% RDA – but that’s still a substantial amount for one small fruit. ⁵

3. Kiwis

Don’t underestimate these little green fruits – gram-for-gram, they’ve got almost twice the vitamin C of an orange.

Be brave and eat the skin, too, for an extra source of fibre, folate, and vitamin E.

4. Strawberries

80g of strawberries will provide about 114% of your daily recommended vitamin C intake. So, they’re a snack that really makes a difference to your nutrition. ⁶

Handpicked content: Vitamin C: Why we need it & where to get it

5. Tomatoes

Tomatoes might seem humble, but they’re actually a superfood. They’re packed with beta-carotene, vitamins, C, E, K, and some B vitamins.²

The amount of vitamin C depends on the type of tomatoes, but you can expect about 19mg of vitamin C in a cup of raw, fresh cherry tomatoes (or about 22mg per 100g).³

If you want a real boost, go for sun-dried tomatoes – they've got nearly double the vitamin C at 39mg per 100g.⁷

6. Broccoli

Yet another reason to love broccoli (if you don’t already) - it’s an unsuspecting orange-beater. You’ll find 65mg of vitamin C per 100g of broccoli, compared to an orange’s 59mg.⁸

7. Kale

Don’t underestimate this leafy superfood; you’ll find a whopping 110mg of vitamin C per 100g. ⁹

Kale is also packed with antioxidants, vitamins, and nutrients – so much that we’ve written a whole article about the benefits of kale.

8. Brussels sprouts

Not everyone can stomach them, but sprouts are a rich source of vitamin C. You’ll meet your recommended daily 40mg in a single serving (about 8 sprouts). ¹ ¹⁰ 

9. Potatoes

That’s right! Potatoes contribute towards your daily vitamin C intake, too.

It depends on the variety as to how much they contain, but vitamin C is the most abundant vitamin in potatoes.

Like most fruit and veg, potatoes lose some of their vitamin C with cooking – but you can leave the skin on to help a little. ¹¹

10. Lychees

Often overlooked, lychees are packed with vitamin C, as well as being good sources of copper and potassium.

100g will deliver 71.5mg of vitamin C, well over the NHS recommended daily intake. ¹² ¹

...and so many more

And that’s just 10! There are too many foods containing vitamin C to name...but other notable contenders include:

Drinks high in vitamin C

Blend any of the fruit and veg above and you’ll get a great source of vitamin C.

But don’t be fooled into thinking it’s a like-for-like swap. Nutritionally speaking, fruit juice doesn’t offer quite the same as a whole fruit. You can lose insoluble fibre, which helps us to feel full and delays the absorption of sugar. ¹³

Plus, many juices and smoothies you find in supermarkets contain added sugar or preservatives.

But good news – vitamin C levels seem to be fairly unaffected.

If fruit juice isn’t for you, try:

  • Infusing your water with fruit
  • Making a soup with vitamin C-rich vegetables
  • Making a fruit or herbal tea
  • Drinking a drink fortified with vitamin C – some sports drinks or nutritionally complete foods contain added vitamin C. However, be aware of the nutritional value in other areas to see if they fit into your diet.

Vitamin C for vegetarians

Being vegetarian or vegan shouldn’t impact your vitamin C intake at all – the best sources come from fresh fruit and vegetables.

In fact, there’s another great bonus: vitamin C-rich foods help increase your iron absorption. Vegetarians and vegans can sometimes be more at risk of iron deficiency, so getting your vitamin C helps in more ways than one.

Handpicked content: Iron: functions, foods, deficiency, & supplements

The final say

When it comes to getting enough vitamin C, you’re in luck – there are dozens of fruits and vegetables that will up your levels.

Most people get all the vitamin C they need with a balanced diet, but look out for signs of vitamin C deficiency if you think you might be at risk.

You should always aim to get your nutrients through your diet where you can, but taking a vitamin C supplement can help if this is difficult.

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.