While oranges are synonymous with vitamin C, many fruits and vegetables offer even higher doses of this essential nutrient. Vitamin C is crucial for immune function, collagen production, and overall health, but relying solely on oranges may leave you short of the recommended daily intake. Here’s a look at six foods that deliver more vitamin C per serving than a typical orange (which contains roughly 83 milligrams or 92% of the Daily Value).
1. Red Bell Peppers: The Vitamin C Champion
One cup of chopped red bell pepper provides an impressive 213 milligrams of vitamin C (237% DV). Beyond vitamin C, these peppers are rich in antioxidants like capsanthin and beta-carotene, which support eye health and skin protection. They also offer a boost of vitamin B6 and folate, vital for nerve function and energy production.
How to enjoy: Raw in salads, roasted for a sweet side, or stuffed with grains and vegetables for a hearty meal.
2. Guava: A Tropical Vitamin C Powerhouse
A single guava packs 125 milligrams of vitamin C (140% DV). This tropical fruit isn’t just about vitamin C; it also contains resistant starches that act as prebiotics, promoting gut health. These starches ferment in the colon, producing short-chain fatty acids that support a healthy gut lining.
How to enjoy: Eat it fresh, add it to smoothies or yogurt, or juice it for a refreshing drink.
3. Brussels Sprouts: A Surprising Source
One cup of Brussels sprouts contains 122 milligrams of vitamin C (135% DV). These cruciferous vegetables also contain glucosinolates and sulfur-containing compounds, which may offer anti-cancer benefits and reduce inflammation.
How to enjoy: Roasted, steamed, sautéed, or shaved raw into a crunchy slaw.
4. Kiwis: Mood-Boosting and Vitamin-Rich
Two peeled kiwis deliver 118 milligrams of vitamin C (131% DV). A 2020 study suggests that consuming two kiwis daily can improve mood, reduce fatigue, and enhance overall well-being. Kiwis also contain fiber and enzymes that aid digestion.
How to enjoy: Fresh, in smoothies, yogurt, or oatmeal.
5. Papaya: A Tropical Boost for Immunity
A medium papaya provides 95.6 milligrams of vitamin C (106% DV). Beyond vitamin C, papaya is rich in vitamins E and B, as well as minerals like magnesium and potassium. These nutrients support immune function, protect cells from oxidative stress, and maintain nerve function.
How to enjoy: Fresh, in smoothies, fruit salads, or salsas.
6. Strawberries: A Delicious Vitamin C Treat
One cup of strawberries offers 83.4 milligrams of vitamin C (92% DV). Studies show that regular strawberry intake may improve lipid profiles and reduce inflammation markers in adults at risk for cardiovascular disease.
How to enjoy: Fresh, sliced over yogurt, blended into smoothies, or roasted into jams.
Easy Ways to Increase Your Vitamin C Intake
Adding these foods to your diet is simple. Start your day with strawberries, kiwi, or papaya in your oatmeal or smoothie. Include raw bell peppers or shredded Brussels sprouts in your lunch salads. Enjoy guava or bell pepper slices as a snack. For dinner, roast broccoli or Brussels sprouts, or add papaya salsa to grilled protein.
Don’t underestimate the power of diverse produce in maximizing your vitamin C intake. While oranges are a good source, exploring these alternatives ensures you get a broader range of nutrients and health benefits.
