Plant-Based Foods That Are Rich In Vitamin C

Plant-Based Food
Plant-Based Food
Plant-Based Meal
Plant-Based Meal

Vitamin C is one of the most essential nutrients that helps in the formation of bones, blood vessels, and skin. Our body cannot store vitamin C because it is water-soluble. Therefore, you need to take it from the food you eat to maintain adequate levels of vitamin C in the body. Vitamin C is also essential for the production of L-carnitine, collagen, and some of the neurotransmitters in your body.

The deficiency of vitamin C can cause scurvy, which can cause debility, exhaustion, anemia, pain, swellings, spontaneous bleeding, etc. Studies are showing that vitamin C has several health benefits and it can even help in the treatment of cancer.

Health Benefits Of Vitamin C

Below shared are some of the major health benefits of vitamin C.

Lower High Blood Pressure

High blood pressure is one of the major health problems that affect almost one-third of the people in the United States. Hypertension can lead to several cardiovascular diseases. Therefore it is extremely important to lower the blood pressure to reduce the risk of cardiovascular diseases. Studies revealed that consuming vitamin C can relax your blood vessels and reduce blood pressure.

Prevents Gout Attack

Gout can cause severe pain and inflammation in your joints and it is usually caused due to the increase in the levels of uric acid in your blood. Vitamin C can reduce blood uric acid levels and prevent gout attacks. There are several studies conducted over the years that proved the ability of vitamin C to reduce the uric acid levels in your blood.

Enhances The Immune System

One of the main reasons why health experts recommend you to consume foods that contain vitamin C is that it helps in boosting your immunity. This particular vitamin could increase the production of white blood cells in the body and thus protect from several bacterial infections. Vitamin C also improves the functioning of white blood cells and allows them to effectively protect your body from harmful molecules like free radicals.

Reduce The Risk Of Chronic Diseases

Vitamin C is a powerful antioxidant that can boost your immune system and can protect against several chronic diseases. It helps our body against the attacks of free radicals, which can cause oxidative stress that can lead to many chronic diseases. Several studies have shown there will be a 30% increase in the levels of antioxidants in your blood when you consume vitamin C.

Let’s take a look at some of the plant-based foods that are rich in vitamin C.

Acerola Cherries

About 822 mg of vitamin C is present in just 49 grams of red acerola cherries, which is more than your daily requirement. Some animal studies have shown that extracts of acerola cherries have cancer-fighting properties and will be very beneficial in the treatment of cancer.

Chili Peppers

Both red chili peppers and green chili peppers are great sources of plant-based vitamin C. about 109 mg and 65 mg of vitamin C are present in one green chili pepper and one red chili pepper respectively. They are also rich in capsaicin, which helps in reducing pain and inflammation.


About 101 milligrams of vitamin C is present in one-half cup of blackcurrants. The rich dark color of blackcurrants is due to the presence of anthocyanins, which are a form of antioxidant flavonoids. Many studies revealed that including blackcurrants in your plant-based meal will help in reducing oxidative stress associated with some chronic diseases.


Several studies have shown that vitamin C present in kiwis will help in improving your immunity, lowering cholesterol levels, and reducing oxidative stress. Around 71 mg of vitamin C is present in one average-sized kiwi. A recent study showed a 20 % increase in white blood cell activity in people who ate two kiwis per day for 4 weeks.

Brussels Sprouts

This cruciferous vegetable is rich in vitamin C and several other healthy nutrients, such as vitamin K, folate, potassium, manganese, vitamin A, etc. Vitamin A and K are very essential for improving your bone health. One of the main functions of vitamin C is that it helps in the formation of collagen in bones.


Broccoli is another cruciferous vegetable that is rich in vitamin C. One and a half cup of cooked broccoli contains around 51 mg of vitamin C. There are several studies that proved eating broccoli and several other cruciferous vegetables help in reducing cancer risk, oxidative stress, and improve your immunity.


One cup of chopped papayas contains 87 milligrams of vitamin C. Studies have revealed that eating papayas can improve your memory and they have anti-inflammatory properties that help in fighting several inflammatory disorders. A recent study conducted on Alzheimer’s patients showed that consuming a concentrated papaya extract for a period of 6 months can reduce oxidative stress by 40%.