December 5, 2025
A ranked list of practical, high‑vitamin C foods widely available across Canada, with clear metrics and tips to get the most per bite.
Bell peppers top the list for vitamin C density and year‑round availability.
Raw or lightly cooked methods preserve more vitamin C than long cooking.
Citrus, berries, and cruciferous vegetables provide reliable daily coverage.
Availability and affordability in Canadian stores influenced rankings, not just milligrams.
Aim for 75–90 mg per day; smokers need about 35 mg more.
Rankings prioritize vitamin C density (mg per 100 g, raw where applicable), then Canadian availability year‑round, affordability, typical portion sizes, and versatility (ease of adding to meals). Data references standard nutrient values. Items are grouped by whole foods commonly found in Canadian grocery stores; specialty or seasonal items are weighted lower if hard to source widely.
Vitamin C supports collagen formation, immune function, and iron absorption. Canadian winters and long supply chains can limit fresh produce variety, so choosing reliable, high‑C foods helps you consistently meet the daily target (women ~75 mg, men ~90 mg; smokers +35 mg).
Exceptional vitamin C density, widely available year‑round in Canadian supermarkets, affordable, and easy to eat raw—minimal prep preserves nutrients.
Great for
High vitamin C, consistent availability, and broad culinary use. Often cheaper than yellow peppers and still extremely potent.
Great for
Peppers dominate because they combine top-tier vitamin C density with Canadian availability and low prep losses when eaten raw.
Cruciferous vegetables (broccoli, Brussels sprouts) offer dependable winter options; light cooking retains more vitamin C than boiling.
Citrus and berries provide consistent intake with good shelf life or frozen alternatives, making daily targets easier in colder months.
Extremely high-density tropical fruits (guava) rank lower when availability and price limit practicality for many Canadians.
Frequently Asked Questions
Yes. Vitamin C is heat- and water-sensitive. Steaming, microwaving, or sautéing briefly preserves more than boiling. Eating some items raw (peppers, citrus, berries) maximizes retention.
Usually, yes. Produce is frozen near harvest, retaining most vitamin C. Frozen strawberries and broccoli are practical, budget-friendly options in Canadian winters.
Most adults need around 75 mg (women) to 90 mg (men) per day. Smokers require about 35 mg more due to increased oxidative stress.
Juice contains vitamin C but lacks fiber and can concentrate sugars. Whole oranges are preferred for satiety and overall nutrition; small amounts of juice can supplement if needed.
Blackcurrants and rose hips are extremely high but not widely available fresh. You may find them as frozen puree, teas, or preserves; actual vitamin C varies by product and processing.
For consistent vitamin C in Canada, prioritize peppers, kiwi, citrus, berries, and cruciferous vegetables. Mix raw options with light cooking, and leverage frozen produce to stay on target year‑round. Add one high‑C food to each meal, and you’ll reliably hit your daily needs.
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Strong density and dependable year‑round supply in Canada. Individual fruits make portioning simple and reduce waste.
Great for
High vitamin C and excellent availability, with added fiber and folate. Practical for salads, slaws, or very light cooking.
Great for
Comparable density to kiwi but ranked slightly lower due to typical smaller raw portions and taste preferences affecting intake.
Great for
Solid density and winter availability in Canada. Light cooking methods preserve more vitamin C than boiling.
Great for
Good vitamin C per bite, popular and versatile. Fresh availability peaks in summer; imported berries fill the gap in winter.
Great for
Reliable, affordable, and long shelf life—excellent for Canadian winters. Whole fruit adds fiber compared to juice.
Great for
Very high density but ranked lower due to limited availability in many Canadian regions and variable pricing.
Great for
Moderate density with steady availability in Canadian stores. Pleasant texture and easy to portion.
Great for
