Vitamin C and zinc work together to strengthen your immune system and help your body fight off illness. Foods rich in both nutrients also support wound healing, skin health, and cellular repair.
This list covers 97 options across fruits, vegetables, seafood, meats, legumes, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Citrus Fruits
Citrus fruits pack a serious vitamin C punch, making them some of the most reliable sources for immune support. While they’re not zinc powerhouses, their high vitamin C content helps the body absorb zinc more effectively from other foods eaten at the same meal.
Oranges
~70 mg vitamin C (approx. 78% DV), trace amounts of zinc
Peel and segment them for salads, or simply eat them whole as a quick snack between meals.
Grapefruit
~38 mg vitamin C per half fruit (approx. 42% DV), trace amounts of zinc
Slice in half and sprinkle with a tiny bit of sugar or salt to balance the tartness, then scoop out with a spoon.
Lemons
~53 mg vitamin C per fruit (approx. 59% DV), trace amounts of zinc
Squeeze fresh lemon juice over grilled fish, roasted vegetables, or into water for an easy vitamin C boost throughout the day.
Limes
~32 mg vitamin C per fruit (approx. 36% DV), trace amounts of zinc
Add fresh lime juice to tacos, guacamole, or Thai-inspired soups for brightness and acidity.
Tangerines
~24 mg vitamin C (approx. 27% DV), trace amounts of zinc
Keep these easy-to-peel fruits in lunch boxes or desk drawers for a portable, mess-free snack.
Clementines
~36 mg vitamin C (approx. 40% DV), trace amounts of zinc
Toss peeled segments into yogurt or cottage cheese for a sweet contrast to creamy textures.
Blood Oranges
~83 mg vitamin C (approx. 92% DV), trace amounts of zinc
Slice thinly and arrange over arugula with olive oil and shaved parmesan for a stunning winter salad.
Pomelos
~116 mg vitamin C (approx. 129% DV), trace amounts of zinc
Peel away the thick rind and membrane, then break the flesh into chunks for fruit salads or eat plain.
Kumquats
~8 mg vitamin C per fruit (approx. 9% DV), trace amounts of zinc
Eat these whole—skin and all—for a sweet-tart flavor burst, or slice and add to marmalade.
Key Limes
~20 mg vitamin C (approx. 22% DV), trace amounts of zinc
Use the juice in marinades for chicken or shrimp, or mix into salad dressings for tropical flair.
Meyer Lemons
~42 mg vitamin C (approx. 47% DV), trace amounts of zinc
Roast halved Meyer lemons alongside chicken thighs or root vegetables to mellow their sweeter, floral tartness.
Tropical Fruits
Tropical fruits deliver impressive vitamin C levels, though zinc content remains modest compared to animal products. These vibrant options still contribute to overall nutrient intake while adding bold flavors to meals and snacks.
Guava
~228 mg vitamin C (approx. 253% DV), ~0.2 mg zinc (approx. 2% DV)
Slice fresh guava over yogurt or blend into smoothies for a tropical punch with exceptional vitamin C content.
Kiwi
~93 mg vitamin C (approx. 103% DV), ~0.1 mg zinc (approx. 1% DV)
Scoop out the flesh with a spoon for a quick snack, or slice into fruit salads and parfaits.
Papaya
~62 mg vitamin C (approx. 69% DV), ~0.1 mg zinc (approx. 1% DV)
Cube ripe papaya for breakfast bowls or blend into tropical salsas with lime and cilantro.
Pineapple
~79 mg vitamin C (approx. 88% DV), ~0.1 mg zinc (approx. 1% DV)
Grill pineapple rings for a caramelized side dish or toss fresh chunks into stir-fries and grain bowls.
Mango
~60 mg vitamin C (approx. 67% DV), ~0.04 mg zinc (approx. <1% DV)
Dice mango for salsas, smoothies, or as a topping for grilled fish and chicken.
Passion Fruit
~30 mg vitamin C (approx. 33% DV), ~0.1 mg zinc (approx. 1% DV)
Spoon the pulp and seeds directly onto desserts, or strain the juice into cocktails and dressings.
Lychee
~72 mg vitamin C (approx. 80% DV), ~0.07 mg zinc (approx. <1% DV)
Peel away the bumpy skin to reveal sweet, floral flesh perfect for fruit salads or Asian-inspired desserts.
Star Fruit
~34 mg vitamin C (approx. 38% DV), ~0.1 mg zinc (approx. 1% DV)
Slice crosswise to create decorative star shapes for garnishing plates or adding to tropical fruit mixes.
Dragon Fruit
~3 mg vitamin C (approx. 3% DV), ~0.2 mg zinc (approx. 2% DV)
Halve and scoop the speckled flesh into smoothie bowls or cube for colorful fruit platters.
Acerola Cherry
~1678 mg vitamin C (approx. 1864% DV), ~0.1 mg zinc (approx. 1% DV)
Use acerola puree or frozen cherries sparingly in smoothies due to the intensely tart flavor and exceptional vitamin C concentration.
Jackfruit
~13.7 mg vitamin C (approx. 15% DV), ~0.4 mg zinc (approx. 4% DV)
Shred young green jackfruit as a meat substitute in tacos, or enjoy ripe sweet pods as a snack.
Persimmon
~12.6 mg vitamin C (approx. 14% DV), ~0.1 mg zinc (approx. 1% DV)
Slice firm fuyu persimmons into salads or let hachiya varieties ripen until soft for scooping out the pudding-like flesh.
Plantain
~18.4 mg vitamin C (approx. 20% DV), ~0.2 mg zinc (approx. 2% DV)
Fry ripe plantains for sweet caramelized slices or cook green plantains as a savory starchy side dish.
Berries
Berries pack impressive amounts of vitamin C, though their zinc content is more modest. They’re versatile enough to work in both sweet and savory dishes, and many varieties freeze beautifully for year-round use.
Strawberries
~98 mg vitamin C (109% DV), ~0.2 mg zinc (2% DV)
Slice them into salads, blend into smoothies, or macerate with a touch of sugar to bring out their natural juices.
Blackberries
~30 mg vitamin C (33% DV), ~0.5 mg zinc (5% DV)
Toss them into yogurt parfaits, bake into cobblers, or simmer down into a quick jam for toast.
Raspberries
~32 mg vitamin C (36% DV), ~0.5 mg zinc (5% DV)
Fold them into pancake batter, scatter over oatmeal, or purée into a vibrant sauce for desserts.
Blueberries
~14 mg vitamin C (16% DV), ~0.2 mg zinc (2% DV)
Add them to muffins, toss with lemon zest for a quick compote, or freeze for smoothies.
Cranberries
~14 mg vitamin C (16% DV), ~0.1 mg zinc (1% DV)
Cook them with orange juice and honey for a tangy relish, or bake into quick breads and scones.
Elderberries
~36 mg vitamin C (40% DV), ~0.1 mg zinc (1% DV)
Simmer them into a syrup for drizzling over pancakes or mixing into sparkling water.
Gooseberries
~42 mg vitamin C (47% DV), ~0.1 mg zinc (1% DV)
Stew them with a bit of sugar for a tart pie filling, or mix into chutneys for savory dishes.
Currants (Red and Black)
~181 mg vitamin C for black, ~41 mg for red (201% and 46% DV), ~0.3 mg zinc (3% DV)
Stir them into scone dough, simmer into jellies, or use as a garnish for cheese plates.
Mulberries
~36 mg vitamin C (40% DV), ~0.1 mg zinc (1% DV)
Sprinkle them over cereal, blend into breakfast smoothies, or bake into rustic tarts.
Acai Berries
~trace vitamin C, ~0.4 mg zinc (4% DV)
Blend frozen acai into thick smoothie bowls and top with granola and fresh fruit.
Goji Berries
~48 mg vitamin C (53% DV), ~0.6 mg zinc (5% DV)
Soak them briefly to soften, then add to trail mix, grain bowls, or steep in hot water for tea.
Sea Buckthorn Berries
~200-600 mg vitamin C (222-667% DV), ~0.2 mg zinc (2% DV)
Process them into juice or purée for mixing into smoothies, since they’re quite tart when raw.
Boysenberries
~7 mg vitamin C (8% DV), ~0.3 mg zinc (3% DV)
Use them in jams, pies, or swirl into cheesecake batter for pockets of sweet-tart flavor.
Shellfish & Seafood
Seafood stands out as one of the few food groups that naturally delivers both vitamin C and zinc in meaningful amounts. Oysters lead the pack for zinc content, while certain fish and shellfish offer respectable levels of both nutrients to support immune health.
Oysters
~74 mg zinc (approx. 673% DV), ~8 mg vitamin C (approx. 9% DV)
Slurp them raw with lemon juice, roast them with garlic butter, or add them to seafood stews for a major zinc boost.
Crab
~6.5 mg zinc (approx. 59% DV), ~7 mg vitamin C (approx. 8% DV)
Steam crab legs with Old Bay seasoning, pick the meat for crab cakes, or toss it into pasta with fresh herbs.
Lobster
~3.4 mg zinc (approx. 31% DV), ~2 mg vitamin C (approx. 2% DV)
Boil or steam the whole lobster, grill the tails with butter, or fold the meat into rolls for a New England classic.
Mussels
~2.7 mg zinc (approx. 25% DV), ~13 mg vitamin C (approx. 14% DV)
Steam them in white wine and garlic, add them to paella, or toss with linguine and tomatoes.
Clams
~2.3 mg zinc (approx. 21% DV), ~18 mg vitamin C (approx. 20% DV)
Make classic clam chowder, steam them with chorizo, or chop them for linguine alle vongole.
Shrimp
~1.5 mg zinc (approx. 14% DV), ~2 mg vitamin C (approx. 2% DV)
Sauté with garlic and butter, thread onto skewers for the grill, or stir-fry with vegetables and ginger.
Scallops
~1.5 mg zinc (approx. 14% DV), ~3 mg vitamin C (approx. 3% DV)
Sear them in a hot pan until golden, wrap with bacon for appetizers, or add to seafood risotto.
Anchovies
~1.5 mg zinc (approx. 14% DV), ~3 mg vitamin C (approx. 3% DV)
Melt them into pasta sauces, layer on pizza, or mash into Caesar dressing for authentic flavor.
Squid (Calamari)
~1.5 mg zinc (approx. 14% DV), ~5 mg vitamin C (approx. 6% DV)
Fry the rings until crispy, grill whole tubes stuffed with herbs, or braise in tomato sauce for tenderness.
Octopus
~1.7 mg zinc (approx. 15% DV), ~5 mg vitamin C (approx. 6% DV)
Braise until tender then char-grill for texture, slice thinly for carpaccio, or toss with potatoes and paprika.
Meat & Poultry
Meat and poultry deliver solid amounts of zinc while providing smaller contributions of vitamin C, especially in organ meats. These protein-rich options work well as main dishes and can be prepared dozens of ways to keep meals interesting.
Beef Liver
~5.3 mg zinc (48% DV), ~27 mg vitamin C (30% DV)
Soak in milk for an hour before cooking to mellow the strong flavor, then pan-fry with onions.
Chicken Liver
~3.6 mg zinc (33% DV), ~17 mg vitamin C (19% DV)
Sauté quickly over high heat until just cooked through, or blend into pâté with butter and herbs.
Ground Beef
~5.7 mg zinc (52% DV), trace vitamin C
Brown thoroughly and drain excess fat before adding to tacos, pasta sauce, or stuffed peppers.
Beef Chuck Roast
~8.7 mg zinc (79% DV), trace vitamin C
Season generously and slow-cook until fork-tender for pot roast or shredded beef sandwiches.
Pork Chops
~2.9 mg zinc (26% DV), trace vitamin C
Brine for 30 minutes before cooking to keep them juicy, then pan-sear or grill.
Lamb Shoulder
~6.2 mg zinc (56% DV), trace vitamin C
Braise low and slow with garlic and rosemary until the meat pulls apart easily.
Turkey (Dark Meat)
~3.8 mg zinc (35% DV), trace vitamin C
Roast with the skin on to retain moisture, or use in soups and stews for rich flavor.
Chicken Thighs
~2.1 mg zinc (19% DV), trace vitamin C
Leave the skin on during cooking for crispiness, then use in stir-fries, curries, or sheet pan dinners.
Venison
~4.3 mg zinc (39% DV), trace vitamin C
Cook quickly to medium-rare to prevent toughness, and let rest before slicing against the grain.
Duck Breast
~2.7 mg zinc (25% DV), trace vitamin C
Score the skin, then sear fat-side down in a cold pan to render properly before flipping.
Bison
~4.1 mg zinc (37% DV), trace vitamin C
Cook to a lower temperature than beef since the lean meat dries out quickly with overcooking.
Pork Tenderloin
~2.5 mg zinc (23% DV), trace vitamin C
Sear all sides in a hot pan, then finish in the oven until the center reaches proper temperature.
Beef Short Ribs
~7.1 mg zinc (65% DV), trace vitamin C
Braise in wine or broth for several hours until the meat falls off the bone.
Ground Turkey
~2.4 mg zinc (22% DV), trace vitamin C
Add a tablespoon of oil while cooking to compensate for the naturally lean meat and prevent dryness.
Vegetables
Vegetables might not be the first foods that come to mind for zinc, but several varieties pack a solid punch of vitamin C while contributing meaningful amounts of this essential mineral. The combo makes them valuable additions beyond their fiber and other nutrients.
Red Bell Peppers
~190 mg vitamin C (approx. 211% DV), ~0.4 mg zinc (approx. 4% DV)
Slice them raw for salads and snack platters, or roast until caramelized to bring out their natural sweetness.
Broccoli
~80 mg vitamin C (approx. 89% DV), ~0.4 mg zinc (approx. 4% DV)
Steam for a quick side dish, toss into stir-fries, or roast with olive oil and garlic until the edges get crispy.
Brussels Sprouts
~85 mg vitamin C (approx. 94% DV), ~0.4 mg zinc (approx. 4% DV)
Halve and roast them at high heat until caramelized, or shred raw into slaws for a crunchy texture.
Kale
~120 mg vitamin C (approx. 133% DV), ~0.3 mg zinc (approx. 3% DV)
Massage raw leaves with lemon juice for salads, sauté with garlic, or bake into crispy chips.
Cauliflower
~48 mg vitamin C (approx. 53% DV), ~0.3 mg zinc (approx. 3% DV)
Roast whole or in florets, rice it for a low-carb base, or mash it as a potato alternative.
Green Peas
~60 mg vitamin C (approx. 67% DV), ~1.2 mg zinc (approx. 11% DV)
Add frozen peas straight to soups and pastas during the last few minutes of cooking, or mash them into a bright spring spread.
Spinach
~28 mg vitamin C (approx. 31% DV), ~0.8 mg zinc (approx. 7% DV)
Wilt into scrambled eggs or pasta dishes, blend into smoothies, or use baby spinach as a salad base.
Asparagus
~56 mg vitamin C (approx. 62% DV), ~0.5 mg zinc (approx. 5% DV)
Snap off the woody ends and roast with olive oil, grill until charred, or steam for a simple side.
Mushrooms (Shiitake)
~3 mg vitamin C (approx. 3% DV), ~1.3 mg zinc (approx. 12% DV)
Sauté until golden and use in stir-fries, add to ramen and soups, or roast alongside other vegetables.
Potatoes (with skin)
~20 mg vitamin C (approx. 22% DV), ~0.6 mg zinc (approx. 5% DV)
Bake whole and top with herbs and yogurt, cube and roast for breakfast hash, or boil and mash with the skins on.
Swiss Chard
~30 mg vitamin C (approx. 33% DV), ~0.6 mg zinc (approx. 5% DV)
Chop the stems and sauté them first, then add the leaves until wilted, or use raw baby chard in mixed green salads.
Legumes & Seeds
Legumes and seeds might not top the charts for vitamin C, but several varieties deliver solid amounts of zinc along with modest vitamin C contributions. They’re pantry staples that work across countless meals, making them easy additions to a nutrient-boosting diet.
Chickpeas
~2.5 mg zinc (approx. 23% DV), ~4 mg vitamin C (approx. 4% DV)
Toss them into salads, blend into hummus, or roast with spices for a crunchy snack.
Lentils
~1.3 mg zinc (approx. 12% DV), ~3 mg vitamin C (approx. 3% DV)
Add to soups, stews, or grain bowls for a protein-packed base that cooks quickly.
Hemp Seeds
~3 mg zinc (approx. 27% DV), ~1 mg vitamin C (approx. 1% DV)
Sprinkle over yogurt, oatmeal, or smoothie bowls for a nutty flavor and nutritional boost.
Pumpkin Seeds
~2.2 mg zinc (approx. 20% DV), ~0.5 mg vitamin C (approx. 1% DV)
Snack on them raw or roasted, or use as a crunchy topping for soups and salads.
Black Beans
~1.9 mg zinc (approx. 17% DV), ~1.5 mg vitamin C (approx. 2% DV)
Layer into burritos, mix into rice dishes, or mash for homemade bean dip.
Kidney Beans
~1.8 mg zinc (approx. 16% DV), ~2 mg vitamin C (approx. 2% DV)
Use in chili, casseroles, or three-bean salads for hearty texture and nutrition.
Cashews
~1.6 mg zinc (approx. 15% DV), ~0.5 mg vitamin C (approx. 1% DV)
Eat as a quick snack, blend into creamy sauces, or chop for stir-fry toppings.
Edamame
~1.1 mg zinc (approx. 10% DV), ~9.5 mg vitamin C (approx. 11% DV)
Steam and sprinkle with sea salt for a simple appetizer, or toss into grain bowls.
White Beans
~1.2 mg zinc (approx. 11% DV), ~0.5 mg vitamin C (approx. 1% DV)
Stir into pasta dishes, mash for white bean spread, or add to vegetable soups.
Lima Beans
~0.9 mg zinc (approx. 8% DV), ~8 mg vitamin C (approx. 9% DV)
Mix into succotash, bake into casseroles, or serve as a simple buttered side dish.
Snacks & Treats
Snacking doesn’t have to derail nutrient goals. These options deliver both vitamin C and zinc while satisfying cravings between meals.
Dark Chocolate (70% cacao or higher)
~1.6 mg zinc and trace vitamin C, plus antioxidants
Break off a few squares for a midday pick-me-up, or melt it for dipping fresh fruit.
Roasted Sunflower Seeds
~1.5 mg zinc and modest vitamin C
Toss them into trail mix, sprinkle over salads, or eat them straight from the bag.
Pine Nuts
~1.8 mg zinc and small amounts of vitamin C
Toast them lightly and add to pesto, grain bowls, or roasted vegetables for a buttery crunch.
Almonds (raw or roasted)
~0.9 mg zinc and trace vitamin C
Keep a handful in a desk drawer for easy snacking, or chop them for yogurt toppings.
Dried Apricots
~0.4 mg zinc and notable vitamin C retention after drying
Pair them with cheese and crackers, or chop into homemade energy balls.
Wasabi Peas
~1.2 mg zinc and vitamin C from the pea base
Munch them solo for a spicy kick, or mix into Asian-inspired snack blends.
Popcorn (air-popped with nutritional yeast)
~Zinc from nutritional yeast fortification, vitamin C from seasoning additions
Season with citrus zest or dried tomato powder for extra flavor and nutrients.
Roasted Chickpea Snacks
Already covered in earlier sections; using **Sesame Seed Crackers** instead
~1.2 mg zinc and minimal vitamin C
Top them with hummus or avocado for a quick, crunchy bite.
Trail Mix with Dried Mango
~Zinc from nuts and seeds, vitamin C from dried mango pieces
Make a custom blend with pepitas, cashews, and dried tropical fruit.
Seaweed Snacks (roasted nori sheets)
~0.5 mg zinc and trace vitamin C
Eat them straight from the package, or crumble over rice and noodle dishes.
Tahini Energy Balls
~1.1 mg zinc from sesame paste, vitamin C from added dried fruit
Roll them with oats, dates, and cacao nibs for no-bake convenience.
Beef Jerky
~2.3 mg zinc and trace vitamin C from spices
Choose low-sodium varieties and pair with vitamin C-rich fruit for balanced snacking.
Roasted Pumpkin Seeds (Pepitas)
Already excluded; using **Watermelon Seeds (roasted)** instead
~2.0 mg zinc and trace vitamin C
Sprinkle them over soup, toss into granola, or season with chili lime.
Frozen Yogurt Bark with Kiwi
Already excluded; using **Frozen Yogurt Bark with Cantaloupe**
~Zinc from yogurt base, vitamin C from cantaloupe chunks
Spread Greek yogurt on a baking sheet, top with fruit, and freeze for a refreshing treat.
Spiced Pecans
~1.3 mg zinc and small amounts of vitamin C from spice blends
Roast them with cayenne and orange zest for a sweet-spicy combination.
Rice Cakes with Almond Butter and Tomato Slices
~Zinc from almond butter, vitamin C from fresh tomato
Build them like open-faced sandwiches with a sprinkle of everything bagel seasoning.
FAQs
Yes, it's entirely possible to meet daily requirements for both nutrients through a balanced diet that includes citrus fruits, bell peppers, leafy greens, shellfish, meat, and legumes. Most healthy adults can achieve recommended intake levels without supplements by eating a variety of these foods regularly.
Leafy greens like spinach and kale, broccoli, brussels sprouts, and peas contain both nutrients, though in moderate amounts. For optimal intake, it's often better to combine high-vitamin C foods (citrus, berries, peppers) with high-zinc foods (oysters, beef, pumpkin seeds) throughout the day.
Adults need about 75-90 mg of vitamin C daily (smokers need an extra 35 mg) and 8-11 mg of zinc daily, with women requiring less zinc than men. These amounts can easily be met with one orange, a serving of red bell pepper, a handful of cashews, and a serving of chicken or beef throughout the day.
Yes, vitamin C and zinc can be consumed together and don't interfere with each other's absorption. In fact, vitamin C may actually help improve the absorption of zinc from plant-based sources.
Excessive zinc intake (over 40 mg daily) can cause nausea, reduced immune function, and interfere with copper absorption. Very high vitamin C doses (over 2,000 mg daily) may cause digestive upset and diarrhea, though excess vitamin C is typically excreted through urine.
Frozen produce retains most of its vitamin C and zinc content since it's processed quickly after harvest. Canned options can lose some vitamin C during processing and storage, but still provide valuable nutrients, especially when fresh options aren't available or affordable.
Vitamin C is sensitive to heat, light, and water, so steaming or microwaving preserves more than boiling. Zinc is more stable during cooking, though some can leach into cooking water, so using that liquid in soups or sauces helps retain the mineral.
Both nutrients are essential for immune function and work in different ways, so neither is definitively "better" than the other. Vitamin C supports white blood cell production and acts as an antioxidant, while zinc helps immune cells develop and communicate, making both important for a strong immune system.