10 Foods That Actually Have More Vitamin C Than Oranges

Photo by Tatjana Baibakova at Shutterstock

Vitamin C is one of the most varied and highly valued vitamins available. It’s been linked to such a wide range of health benefits, and it occurs in many foods. So how much should you have daily? You can safely absorb up to 2,000 mg of vitamin C, but you don’t need that much to reap the benefits. Adult women only need around 75 mg a day.

Fulfilling this quota is incredibly easy. Just one orange has about 100mg of vitamin C, which is 130 percent of that daily recommended intake. But oranges aren’t your only source of this vital nutrient. Whether you are just looking to mix up your diet or aren’t a fan of the classic fruit, these 10 foods have more than enough vitamin C to meet the daily recommendation.

  1. Strawberries: Just a cup of this fruit will get you about 90mg of vitamin C, which is 100% of your daily value. So it only takes a small dose of this delicious fruit to get your immunity where it needs to be. They’ve also been linked to healthy heart function, so there’s double the reason for eating them.
  2. Chili Peppers: While the red variety is the more famous one, the green chili peppers contain more vitamin C. Simply one green chili pepper gives you about 120 percent of your daily recommended amount.
  3. Lychees: This one clocks in at around 150 percent of the daily recommended value. They aren’t one of the most commonly eaten fruits, at least in the US. Plus, their strange look can be daunting if you spot them at the grocery store but don’t be afraid. These peculiar little guys are a potent source of vitamin C, so keep these in mind.
  4. Broccoli: Guess our moms knew what they were talking about on this one! Broccoli doesn’t pop up in our brain when we think of vitamin C. But vegetables like broccoli and cauliflower can be a great source of vitamin C too. Just half a cup of broccoli, cooked, gives you more than 50 percent of the daily recommended value.
  5. Kiwi: These fuzzy little fruits may be small, but they pack quite the punch when it comes to vitamin C. Only one kiwi contains almost 80 percent of the daily recommended value. Kiwis have also been shown to help with immunity and stress, likely because they’re loaded with antioxidants.
  6. Cherries: Supercharged with vitamin C, Just a single half-cup serving of red cherries can give you over nine times the recommended daily value. They’re a delicious treat that you can enjoy without guilt, knowing that you’re boosting your immunity with a potent dose of vitamin C.
  7. Papayas: Just a cup of papayas will get you close to 100 percent of the daily recommended amount. Papayas have also been shown to help with inflammation and oxidative stress. A common theme with many fruits listed here is anti-inflammatory properties.
  8. Brussels Sprouts: You may have run away from brussels sprouts as a kid, but it turns out your parents were right about this savory vegetable too. Brussels sprouts are packed with vitamins, like vitamin A, K, and of course, vitamin C.
  9. Kale: There are many reasons to love this superfood, besides the fact that it’s Beyoncé’s favorite. It’s also packed with vitamin C. A cup and a half of kale have 120mg of vitamin C. That’s a great reason to add kale salad to your meals.
  10. Pineapple: If you like piña coladas, then you’re probably getting enough vitamin C. This tropical fruit has 114mg of vitamin C per one and a half cups. You can even buy it frozen and add it to your smoothies.

The bottom line is that Vitamin C is a powerful antioxidant readily available in tons of fruits and veggies, not just oranges. And while it may not help cure a cold, as is commonly thought to be the case, it can boost your immune system and help your body fight infection. It’s also a great vitamin to load up on after a workout because its anti-inflammatory properties can help decrease muscle inflammation.

You may have thought lemons, oranges, and other citrus fruits were the best and only ways to get vitamin C into your diet. And while it’s true that these fruits are a great source, there are OTHER ways you can incorporate vitamin C into your diet if you’re Not about the citrus life. Include some of these foods in your next week’s meal plan. Your immune system will thank you for it!

Leave a Comment

Your email address will not be published. Required fields are marked *

You might also find interesting :


23 Best Family Restaurant Chains in America

Which is your family’s go-to restaurant? Families of all kinds come together all the time at restaurants for comfort food and diner classics. Sometimes at buffets, and often for all-day

7 Foods You Should NOT Eat As Leftovers

If you keep your leftovers in the fridge, they can be consumed in a few days, after that, the risk of food poisoning increases dramatically. As you probably know, food


8 Reasons Why Vikings Were the Best Eaters

Sure, many diets continue to take the lead as the world’s healthiest eating plans. For example, the Mediterranean diet balances fish, olive oil, fruits, and vegetables and may help you

eat healthy & recipes

8 Packaged Food Words That Should Worry You

Even though about two-thirds of Americans read the Nutrition Facts, most people only have a limited understanding of what they are reading. Just because something says organic, it’s good for

10 Facts About Keto Diet You Should Know

First off, let’s review what the keto diet actually is. As a low-carb and high-fat diet, it drastically reduces your carbs and replaces them with fat. Putting your body in


5 Foods That Power Up Your Workout

Coffee Runners love a cup of pre-race joe for the pep it puts in their step. “Research shows that the caffeine in coffee can enhance physical endurance and stamina, making

beauty & tips

24 Things To Do With Food Scraps

If you’re like me, you’ve most likely thrown away perfectly good scraps of food at some point. Well, I was surprised to hear that you can utilize nearly every scrap

20 Natural Ways To Reduce Bloating

Belly looking like you swallowed a beach ball? Nobody likes that bloated, miserable feeling you get after eating certain foods. Sometimes this bloat is simply caused by temporary gas. But

9 Surprisingly Good Uses For Salt

We all have salt somewhere in our homes. However, people tend to take advantage of its cooking purposes without realizing how many other uses it has around the house. Salt

11 Least Unhealthy Junk Foods

From time to time, the munchies strike. Sometimes with warning signs, but usually out of nowhere. It’s a craving for junk food, and it can be powerful. Sometimes these cravings

10 Exercises That Can Bolster Your Brain Power

When you’re working out, a few things are probably running through your mind. Changing your body composition, burning calories, building more muscle, or strengthening your cardiovascular system. But did you

From Our Network