5 great foods with vitamin C to consume in summer


Little remains to be said about the importance of vitamin C in the body, one of the essential micronutrients for the proper functioning of different structures in the body body. Thus, the best way to have some optimal levels It is through the consumption of foods rich in this vitamin.

And it is that the functions of vitamin C in the body are multiple. One of the most important is that it strengthens the immune system and helps fight free radicals. Therefore, during the pandemic of the Covid-19 many experts have recommended increasing the consumption of foods rich in this micronutrient.

But in addition, vitamin C contributes to a lower risk of heart failure, helps to counteract stress, is an antioxidant, participates in cell regeneration, is vital for the health of hair and skin, and enhances the production of collagen, among other functions.

Foods rich in vitamin C to consume in summer

Unlike other vitamins, such as vitamin D, vitamin C can only be incorporated into the body through the consumption of foods that contain it among their composition. Although, it is also possible to use supplements whose formula contains this micronutrient.

Thus, the foods richest in vitamin C are citrus fruits and vegetables. Some of the fruits with the most vitamin C in the world are exotic and difficult to access for the European population, such as camu-camu or kakadu.

However, below we present a series of foods that are ideal sources of vitamin C to consume in summer. A summer that officially starts on June 21, 2021 in Spain.


Guava is one of the tropical fruits with the most vitamin C in the world. Although, this fruit can be found in practically any supermarket in Spain.

To get an idea, guava contains 126 mg per 100 grams of food. That is, with 100 grams of guava, a person would already exceed the recommended daily intake of vitamin C. In addition, some studies indicate that eating this fruit daily could significantly reduce blood pressure and cholesterol levels.


The orange is the fruit par excellence associated with vitamin C. However, although its levels in this micronutrient are high, many fruits and vegetables contain more than the orange; such as red pepper or kiwi.

For every 100 grams of orange, we can incorporate into the body a total of 53.2 mg of vitamin C, slightly more than double the recommended daily dose.

Red pepper

As we have indicated previously, the red pepper contains twice the vitamin C of the orange, although this fact is usually unknown by most of the population. Also, one of the advantages of red pepper is that it can be consumed in numerous ways.

Red peppers vitamin C
Red peppers

Every 100 grams of red pepper contain an approximate amount of 139 mg of this vitamin.


Tomato is also an excellent vitamin C fruit and also allows it to be consumed in different ways. Especially in summer it is appetizing through the traditional gazpachos or salmorejos, which are tempting in the face of high temperatures.


Specifically, a single tomato provides practically 50% of the necessary daily dose of this micronutrient.


Currently we have all kinds of fruits in supermarkets and at all times of the year. Strawberries are a real delicacy for many people, but they are also an important source of vitamin C.

According to recent studies, the consumption of strawberries helps prevent cancer, dementia, diabetes or cardiovascular diseases. All this thanks to its properties and flavonoid content, folic acid, antioxidants and manganese.

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