Last Updated 24/10/2022

Looking for Nigerian foods rich in Vitamin C?

Then you're on the right page. 

Because in this post, you'll discover the complete list of Nigerian foods high in Vitamin C.

let's get started right away.

Nigerian Vitamin C-Rich Foods List

Here are 20 foods rich in Vitamin C you can find in Nigeria:  

1. Guavas

Guavas are delicious and blessed with nutrients, especially Vitamin C. 

One guava delivers up to 125 mg of vitamin C (that's about 138% of the recommended daily vitamin C intake). Also, is rich in the antioxidant, lycopene (12). 

In summary, guavas are delicious and rich in antioxidants & Vitamin C. 100g of guavas contain about 228 mg of vitamin C.

2. agbalumo

Agbalumo/Udala/Udara is one of our beloved fruits when they are in season.  I'm pleased to inform you that Agbalumo is also rich in immune-boosting Vitamin C.

100g of  Agbalumo contains about 73.618mg of Vitamin C. 

3. Paw Paw (Papayas)

Papayas are not only mouth-watering, but they are also a great source of vitamin C.

Check this out:

Just one cup (145 grams) of paw paw packs about 88 mg of vitamin C. That's about 98% of the recommended daily vitamin C intake (34).

In essence, Papayas are delicious, nutrient-packed and rich in Vitamin C. 100g of papaya contains about 61 mg of Vitamin C.

4. Mango

Mangos are sweet and boast of a lot of health-enhancing nutrients including Vitamin C.

A 100g of fresh ripe mango supplies about 34.144mg of Vitamin C.

5. Sweet potato

Sweet potatoes are tasty, filling, and nutrient-dense. One of the nutrients sweet potatoes happen to supply in significant amounts is Vitamin C.

100g of raw sweet potato contains about 37mg of  Vitamin C

6. Cabbage

Cabbage is one of the best-tasting cruciferous vegetables. Even better, Cabbage is jam-packed full of nutrients including vitamin C. 

100g of raw Cabbage delivers about 36.6mg of vitamin C.

7. Carrot

Carrot is another great-tasting veggie that is choked full of essential nutrients including Vitamin C.

100g of raw carrots can supply up to 59mg  of Vitamin C.

8. Oranges

Oranges are one of the go-to sources for dietary Vitamin C and for good reason.

You see, a medium-sized orange delivers about 83 mg of vitamin C, which is around 92% of the recommended daily vitamin C intake(56).

Oranges contain 59 mg of vitamin C per 100 grams. One medium orange delivers 83 mg of vitamin C.

nigerian foods rich in vitamin c

9. Grapefruit

Grape fruit is another citrus fruit rich in vitamin C.

Half grapefruit contains about 46 mg, which is about half of the recommended daily vitamin C intake (7).

 100g of grapefruit contains about  44mg of vitamin C. 

10. Lime

Lime is also a citrus fruit that's a good Vitamin C source. For example, 100g of lime juice provides about 40mg of Vitamin C.

To put it in perspective, the juice of one lime provides 13 mg of Vitamin C, which is about 14% of the daily recommended value( 89).

11. Lemons

Lemons are yet another citrus fruit rich in Vitamin C. One medium-sized lemon can deliver up to 50% of the daily recommended vitamin C intake (1011).

Lemons are not only good vitamin sources, but they also act as potent antioxidants. In addition, lemon juice has been shown to lower blood pressure and lower the effect of carbs on blood sugar (1213).

In summary, 100g of lemon contains 53 mg of Vitamin C, with one medium lemon delivering about 50% of our daily need value.

12. Ugwu

Fluted pumpkin leaves (popularly known as Ugwu) are powerhouse of nutrients including Vitamin C.

100g of fresh Fluted pumpkin leaves (Ugwu) may contain 208.655mg of Vitamin C content.

13. Waterleaf 

Waterleaf is another popular vegetable that carrirs a high amount of vitamin C. 

100g of fresh waterleaf (sun-dried) may contain about 326mg of Vitamin C.

14. Afang (Ibibio)

Afang is another Nigerian vegetable with a significant amount of Vitamin C.

100g of Afang provides about 48.66mg of Vitamin C.

15. Blackcurrants

Blackcurrant supplies a large source of Vitamin C.

For example, one and a half cups (i.e 56g) of blackcurrants provides 102 mg of vitamin C, which is 113% of the daily Vitamin C recommended intake (1415).

It is interesting to know that Blackcurrants get their rich dark color from their antioxidant flavonoids known as anthocyanins.

Antioxidant flavonoids known as anthocyanins give them their rich, dark color.

Studies show that diets with high levels of antioxidants like Vitamin C and anthocyanins (found in blackcurrant) can help protect against oxidative damage linked with serious diseases such as cancer, heart disease, & neurodegenerative diseases (16).

The bottom line is that 100g of blackcurrants contain about 181 mg of vitamin C and may help reduce oxidative damage.

16. Chilli peppers

Chilli peppers are hotcakes when it comes to vitamin C delivery. For example, just one green chilli pepper delivers 109 mg of vitamin C, which is 121% of the daily recommended vitamin C intake (171819).

Although, red chilli peppers contain 65 mg of Vitamin C, which is less Vitamin C compared to that of green chilli peppers. That's still high nevertheless. 

In summary, Chilli peppers contain a high amount of Vitamin C, with green pepper containing the most. 100g of Green chilli peppers contain 242 mg of vitamin C. 

17. Tomato

Tomato is very versatile and also a well-known Vitamin C supplier. 

100g of tomato can provide about  50mg of Vitamin C, 

18. Bell peppers

Bell peppers are a Vitamin C powerhouse. As a matter of fact, the vitamin C content of bell peppers increases as they mature.

For example, one large yellow bell pepper supplies 342 mg of vitamin C, which is about 380% of the recommended daily Vitamin C needs (202123).

Note that yellow bell peppers contain over twice the amount of Vitamin C found in green bell peppers.

In summary, all bell peppers are rich in Vitamin C, with yellow bell peppers containing the most. 100g of sweet yellow bell pepper contains 183 mg of Vitamin C. 

19. Strawberries

Strawberries are one of the best sources of Vitamin C. Because they not only contain a high amount of Vitamin C, but they also contain a diversity of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.

166g or one cup of sliced strawberries supplies about 97 mg of vitamin C, which is about 108% of the daily recommended Vitamin C intake (2425).

In summary, strawberries are rich in Vitamin C and other important antioxidants. 100g of Strawberries contain about 59 mg of vitamin C.

20. Broccoli

Broccoli is another cruciferous vegetable rich in vitamin C and has been linked to lowering the risk of inflammatory diseases.

One-half cup of cooked broccoli can deliver 57% of the daily required vitamin C intake and is a great place to start when trying to include more in your diet (2627).

In perspective, 100g of Broccoli contains 65 mg of vitamin C. 

What is Vitamin C? 

Vitamin C (or ascorbic acid) is a water-soluble vitamin, and, as such, it's not stored in the body instead it dissolves in water and is delivered to the tissues. To enjoy its benefits, we must constantly consume foods or supplements that contain Vitamin C daily

Vitamin C can be found in varying amounts in many foods, especially in  fruits and veggies.

Importance of Vitamin C? 

Adequate intake of Vitamin C is very important for a number of reasons. Here are some of the reasons: 

  • Vitamin C plays a crucial role in collagen synthesis, connective tissue, bones, teeth, and small blood vessels (28).
  • Vitamin C is vital for wound healing and infection control 
  • Vitamin C acts as a powerful antioxidant that helps boost the immune system and fight harmful free radicals.
  • Vitamin C acts as a potent anti-inflammatory that protects brain health and aid memory (29).
  • vitamin C is vital for eye health and may even help prevent cataracts. (30).
  • Dietary Vitamin C  may help reduce the risk of common chronic health conditions like heart disease (313233).
  • Vitamin C improves the absorption of Iron commonly found in plant foods called non-heme iron. 

Recommended daily Amount of Vitamin C 

Different categories of people require different recommended Vitamin C intake.

The different recommended daily Vitamin C intake include(34): 

  • 90mg for men 19 and above
  • 75mg for women 19 and above
  • 85mg for pregnant women
  • 120mg for breastfeeding mothers
  • an additional 35mg for smokers 

NB: Taking over 2000mg of Vitamin C a day may promote gastrointestinal distress and diarrhoea (36)

Signs of Deficiency of Vitamin C 

Consuming less than 10 mg of vitamin C per day for a month or longer will most likely lead to a deficiency. 

Symptoms of Vitamin C deficiency include skin spots, prolong wound healing, swelling or bleeding of gums, fatigue, hair loss, joint pain and scurvy  (3536).

Vitamin deficiency is rare, however, things that increases likely hood of Vitamin C deficiency include:

  • Abuse of drugs and alcohol 
  • Consuming a diet that restricts fruits and vegetables and 
  • Smoking or long-term exposure to second-hand smoke


Vitamin C is easily destroyed by heat and light. This means that pro-long cooking or high-heat cooking reduces the Vitamin C content of foods. 

So, it is best to eat your fruit and veggies raw or lightly steamed to retain as much Vitamin C as possible.

Conclusion; Nigerian Foods High in vitamin C

Vitamin C is an essential nutrient that plays a lot of important roles in the human body including the immune system, eyesight, collagen production and more.

A wide variety of fruits and vegetables provide ample amounts of vitamin C. Some of the highest food Vitamin C sources have been listed above. 

It's a good idea to consume the foods  in the list above to reap all of the benefits Vitamin C has to offer.

Leave a Reply

Your email address will not be published. Required fields are marked

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}