Citrus fruits are often associated with vitamin C but they are not the only source of this vital vitamin. Vitamin C, also known as L-ascorbic acid, is a water soluble vitamin found in plant foods, especially fruit and leafy vegetables. It plays a highly important rôle in the functioning of the immune system, wound healing, activating enzymes and protecting cells from free radicals. As it cannot be stored or created by the body, vitamin C must be acquired through food or supplements. Deficiency in vitamin C can manifest itself as a lack of energy, frequent colds and infections, slow wound healing and gum inflammation. Certain conditions such as diabetes, smoking, eating disorders or food allergies may lead to an increased requirement in vitamin C [1]. Here are three plants that contain significantly higher levels of vitamin C than citrus fruits.

Barbados or West Indian cherry is a South American shrub better known as Acerola. The acerola we find in tablet form comes from the fruit of the plant which is over 30 times richer in vitamin C than oranges or lemons [2]. Flowers appear on the tree from April to November and the small fruits mature three to four weeks later, turning from green to bright red. The Latin name of the plant, Malpighia punicifolia, comes from the 17th century Italian doctor and botanist, Marcello Malpighi, who was a pioneer in the study of medicinal plants. Acerola can be taken in powder, tablet or capsule form. It is particularly recommended for periods of convalescence, fatigue and is a powerful immune system stimulant.

A second South American shrub, red pepper (Capsicum annuum), also contains high levels of ascorbic acid. Its Latin name includes a variety of plants such chili peppers, tabasco pepper and paprika. Organically grown peppers contain higher amounts of vitamin C. Levels of vitamin C also vary according to the variety of pepper grown, harvest time, storage and transportation and preparation. For example, peppers harvested when they are still green contain less vitamin C than red peppers [3][4]. The most obvious way to consume pepper is through food, however, it is also available in tablet and capsule form as a treatment of exhaustion and influenza.

Closer to home, Ribes nigrum, more commonly known as blackcurrant, is native to northern and central Europe. The fruits contain vitamin C at levels up to four times higher than citrus fruits and this accounts, in part, for their powerful antioxidant and anti-inflammatory properties [5]. Blackcurrants grow particularly well in the UK due to the favourable climate. As a teenager I was a big fan of blackcurrant cordial, Ribena, a drink which became popular during the second world war when access to imported citrus fruit became extremely limited. The majority of the 12,000 tonnes of blackcurrants grown in the UK are still used in the production of the drink [6]. In addition to cordial, blackcurrants are used in savory and sweet dishes, and dried blackcurrants can be added to infusions. Personally, I enjoy the tangy taste of eating them raw directly from the shrub!

What is your favourite form of vitamin C?

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[1] Maxfield L, Daley SF, Crane JS. Vitamin C Deficiency. [Updated 2023 Nov 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 

[2] Prakash A, Baskaran R. Acerola, an untapped functional superfruit: a review on latest frontiers. J Food Sci Technol. 2018 Sep;55(9):3373-3384.

[3] Bicikliski, Olivera & Trajkova, Fidanka & Mihajlov, Ljupco & Jordanovska, Suzana & Tashev, Krste. (2018). Vitamin C and Total Antioxidant Content in Pepper Fruits (Capsicum annuum L.): Comparative Analysis of Peppers Grown in Conventional and Organic Agricultural Systems. Annual Research & Review in Biology. 27. 1-11. 10.9734/ARRB/2018/42851.

[4] Kantar MB, Anderson JE, Lucht SA, Mercer K, Bernau V, Case KA, Le NC, Frederiksen MK, DeKeyser HC, Wong ZZ, Hastings JC, Baumler DJ. Vitamin Variation in Capsicum Spp. Provides Opportunities to Improve Nutritional Value of Human Diets. PLoS One. 2016 Aug 17;11(8):e0161464.

[5] Ejaz A, Waliat S, Afzaal M, Saeed F, Ahmad A, Din A, Ateeq H, Asghar A, Shah YA, Rafi A, Khan MR. Biological activities, therapeutic potential, and pharmacological aspects of blackcurrants (Ribes nigrum L): A comprehensive review. Food Sci Nutr. 2023 Aug 15;11(10):5799-5817.

[6] www.blackcurrantfoundation.co.uk