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:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-VitaminCDrinks-c857017edc0d4cd7abdc2f5c23d46d56.jpg "A hand squeezes a lemon slice in a glass of iced mineral water, placed on a wooden table outdoors.")
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Many beverages, such as juices and smoothies, contain impressive amounts of vitamin C and can be a convenient way to increase your vitamin C intake.
Vitamin C is an essential nutrient with many important functions for health. It’s a powerful antioxidant, it’s essential for collagen production and immune system function, and it improves your body’s ability to absorb iron. Many beverages, such as juices and smoothies, contain impressive amounts of vitamin C and can be a convenient way to increase your intake.
1. Orange juice
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- Vitamin C content: 120 mg or 120% of the Daily Value (DV)
- Serving size: 1 cup
A cup of freshly squeezed 100% orange juice provides 120% of the daily requirement of vitamin C, making it one of the best sources for beverages.
Orange juice is also full of protective plant compounds such as flavonoid antioxidants, as well as other vitamins and minerals such as potassium and folate.
Research shows that drinking orange juice can benefit cognitive function and heart health while improving overall diet quality.
2. Grapefruit juice
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- Vitamin C content: 93.9 mg or 104% of the DV
- Serving size: 1 cup
Grapefruit juice is a powerful source of vitamin C, and a cup contains more than 100% of your daily requirement.
Grapefruit juice is also packed with vitamin A and powerful plant compounds like carotenoids and flavonoids like naringin, which help the body manage oxidative stress and inflammation.
Studies show that drinking grapefruit juice can increase blood levels of vitamin C and naringin while increasing the blood’s overall ability to neutralize harmful free radicals.
3. Tomato juice
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- Vitamin C content: 123.3 mg or 136% of the DV
- Serving size: 1 cup
While fresh tomatoes contain a fixed dose of vitamin C, concentrated forms such as tomato juice contain significantly more per serving. A 111 gram tomato provides just under 20% of the DV, while a cup of tomato juice contains 136%.
In addition to vitamin C, tomato juice is a good source of potassium and lycopene, a plant pigment with strong antioxidant and anti-inflammatory properties.
4. Pineapple juice
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- Vitamin C content: 25 mg or 27.7% of the DV
- Serving size: 1 cup
A cup of pineapple juice contains more than 27% of the daily requirement of vitamin C and also contains other important vitamins and minerals such as folate and B6.
Pineapple juice also contains antioxidant plant compounds such as flavonoids and bromelain, an enzyme with powerful anti-inflammatory properties.
5. Cranberry juice (100% juice or low-sugar varieties)
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- Vitamin C content: 23.5 mg or 26% of the DV
- Serving size: 1 cup
Cranberry juice provides a generous dose of vitamin C as well as beneficial plant compounds such as proanthocyanidins (PACs), which are known to support urinary tract health.
Although more research is needed, vitamin C may help convert nitrite in urine into nitric oxide, a compound that can kill harmful bacteria. PACs work by inhibiting bacteria that cause urinary tract infections, such as E.colifrom sticking to the lining of the bladder and urinary tract.
6. Smoothies
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- Vitamin C content: 61.4 mg or 68.4% of the DV
- Serving size: One smoothie made with 1 cup of frozen strawberries
You can enjoy smoothies as a healthy snack or a light meal if you are short on time.
A smoothie made with 1 cup of frozen strawberries and a cup of Greek yogurt covers more than 68% of your vitamin C needs and provides 25 grams of filling protein.
You can increase the vitamin C content of your smoothie even more by mixing strawberries with other vitamin C-rich fruits or vegetables, such as kiwi or kale.
7. Lemon water
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- Vitamin C content: 28.6 mg or 20.6% of the DV
- Serving size: 2 cups of water and the juice of 1 lemon
If you want to avoid the calories and high carbohydrate content of juice, but still want a vitamin C-rich drink, try lemon water.
By squeezing a fresh lemon or pouring a tablespoon of lemon juice into water, you can add a significant dose of vitamin C to your diet. Water made from the juice of 1 lemon fulfills more than 20% of the daily vitamin C requirement.
Tips for buying the healthiest drinks
When shopping for drinks high in vitamin C, it’s important to know that not all drinks are nutritionally equal. Here’s what to look for:
- Choose 100% juice: Many juice drinks, such as juice mixes and fruit punches, contain added sugars, artificial colors and flavors. If possible, choose products made from 100% juice.
- Check for added sugar: Avoid juices and drinks with added sugar, as consuming too much added sugar can lead to health problems over time, such as high blood sugar and liver disease.
- Look at sodium levels: Tomato and vegetable-based juice can contain a lot of added salt. If you want to keep your added salt in check, choose “low sodium” versions whenever possible.
- Mind part size: Even 100% fruit juices are concentrated sources of natural sugars and carbohydrates. To help control your sugar and calorie intake, keep your portions modest, around 4-8 ounces at a time.
- Consider the confirmed options: Some juices have added nutrients such as vitamin C, vitamin D, calcium or iron to provide additional nutrients. These options can be helpful if you tend to be low on any of these nutrients in your regular diet.