10 Foods With More Vitamin C Than Oranges

There are many more foods that are higher in Vitamin C content than even a whole orange, did you know about them?

The importance of Vitamin C cannot be overemphasized. Apart from maintaining the overall healthy functioning of the body, this humble Vitamin has several health benefits.

Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones, cartilage, and wound healing. Vitamin C also helps protect cells against oxidative stress, which in turn protects against certain diseases, including cancer. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams a day.

Most people assume that orange and citrus fruits are supposedly the kings of Vitamin C, as they are known to have the vitamin in high quantities.

The fruits practically own the title as everything vitamin C-related is linked to them. But that’s a misconception. There are many more foods that are higher in Vitamin C content than even a whole orange?

Below are some foods that are more loaded with vitamins than juicy fruits.

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   Kiwi

If you’re looking for a healthy snack option or a way to add ‘green’ to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C. The fuzzy fruit is also rich in potassium and copper. Most people peel them first, but the skin has good nutrients and fiber. You can try rubbing off the fuzz and eating them with the skin on. Just be sure to wash them first.

2. Pineapple

Pineapple is an underrated nutrient powerhouse – the fruit contains huge amounts of vitamin C. A mineral that is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet

This tropical fruit completes 80% of the daily value of vitamin C. 100 grams of it packs 47.8 mg of the vitamin.

3. Strawberries

Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.

A cup of this colorful fruit gives about 85 milligrams of vitamin C. They’re also low in calories and high in fiber with a healthy dose of folate and other powerful compounds found to promote cardiovascular health. Look for plump berries with bright red color, fresh green caps, and no sign of mold. Wash them in cold water and keep the cap on so the juice stays inside.

4. Broccoli

Apart from being a great vegetable for maintaining overall health, This incredibly tasty and nutritious vegetable not only provides loads of filling fiber but 132 mg of vitamin C as well for just 30 calories per serving which helps repair damaged tissue and maintain healthy immunity.

The best way to cook it? Steam broccoli for 5 minutes or less. It may help the veggie keep more of the vitamin C inside compared to other methods like boiling. Look for brightly colored stalks and a dark greenish head that feels firm to a light squeeze.

5. Kale

Kale has several health benefits, and one of them is being high in vitamins C and K. A delicious kale juice is the way to add it to your diet or can even be replaced in pesto sauce, in place of basil.

Kale leaves are a great addition to several nutrients. A cup serving of kale delivers 80.4 mg of vitamin C.

6. Red And Yellow Bell Peppers

Red and yellow bell peppers are super-rich in antioxidants, which help in maintaining eye and heart health. They also contain high amounts of vitamin C, which boosts collagen levels and may help to prevent lung cancer too.

Yellow bell peppers are considered as one of the greatest sources of Vitamin with 100 grams of them providing 183.5 mg, which translates to a 306% daily value of Vitamin C.

A half-cup of chopped chili peppers brings 107.8 mg of vitamin C.Slice one into strips to scoop up a dip, or dice it into a salad or an omelet.

7. Papaya

Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.

A cup has all the vitamin C you need for the day, around 90 milligrams. It’s also rich in carotenes, flavonoids, B vitamins, folate, potassium, magnesium, and fiber. This combination of nutrients is good for your heart and might even help protect against colon cancer. Scoop out the seeds, sprinkle a bit of kosher salt, and squeeze some fresh lime on top.

8. Cauliflower

Consuming a head of cauliflower offers you a 404.9 mg dose of vitamin C. A cup of cooked cauliflower offers around 73 to 77% of the daily value.

It’s also a decent source of vitamin K, folate, and fiber. You can eat it raw, steam it, or roast it with a bit of olive oil. Dress up the flavor with fresh herbs, like thyme, which has about 4 milligrams of vitamin C in a tablespoon.

9. Tomatoes

Tomatoes are another excellent source of Vitamin C. A medium-sized tomato provides about 28% of the daily value.  Tomato soup can help to improve/boost your immune system and save you from viruses and the common cold.

You’ll get around 20 milligrams of vitamin C out of a medium tomato — if you eat it raw. Vitamin C levels go down when you cook tomatoes. But an antioxidant called lycopene goes up. So to get all the benefits, you might try fresh tomatoes on your sandwich at lunch and cooked tomato sauce on your pasta for dinner.

10. Mango

Mangoes are naturally high in vitamin C and beta-carotene, mango offers around 122.3 mg of vitamin C. It is also a good source of vitamin A, which like vitamin C plays a significant role in immunity and keeps your eyes healthy.

Vitamin C is a vital nutrient required by the body for maintenance and development. Daily consumption is highly encouraged. Green mangoes have more vitamin C content than their yellow or red counterparts.

So, next time you’re looking for ways to add to your diet that are naturally high in vitamin C, try one of these options instead of using the regular orange.