What fruits have vitamin C in them? Of all the vitamins, vitamin C is probably the most popular. We often think of it as an immunity booster and a quick cure for colds and flus. However, there is much more to this vitamin than just preventing illnesses. Vitamin C helps in many parts of our body like fighting off heart disease, hypertension and strokes. It is also responsible in producing collagen, a protein that makes skin firm, reduces signs of aging, and has anti-aging health benefits.
9 Fruits And Vegetables That Have More Vitamin C Than Orange
Did you know that there are many more foods that contain more vitamin C than even a whole orange? Learn more about these dishes by reading on!
Not only oranges but also these additional fruits and plants are high in vitamin C.
- Fruits and vegetables other than citrus fruits also have high Vitamin C
- These are naturally occuring high sources of Vitamin C
- Fruits such as guava and vegetables such as broccoli are some sources
It is impossible to overestimate the significance of vitamin C, particularly during the winter months. This common vitamin has a lot of health advantages in addition to preserving the body’s overall healthy functioning. Citrus and orange fruits are reputed to contain large amounts of vitamin C, making them the kings of the vitamin.
One orange is supposed to provide the majority of the daily recommended intake for vitamin C. However, did you know that there are numerous meals with vitamin C contents higher than even an entire orange?
Here Are 10 Fruits And Vegetables That Have More Vitamin C Than Orange:
Guava is a fruit that stands out as an exception to the rule that yellow and red fruits have a high vitamin content. According to the USDA, a single 100-gram guava fruit has more than 200 milligrams of vitamin C, which is about twice as much as an orange.
Pineapple is an underrated nutrient powerhouse – the fruit contains huge amounts of vitamin C. A mineral which is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet.
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.
Kiwi fruit is the way to go if you’re searching for a nutritious snack option or a method to add “green” to your diet. Along with other essential vitamins like vitamin K and E, one kiwi fruit has up to 84mg of vitamin C.
Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts.
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.
Broccoli is a fantastic natural source of vitamin C, which aids in the repair of damaged tissue and the maintenance of a strong immune system, in addition to being a fantastic vegetable for maintaining overall health.
Kale has a number of 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.
9. 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 level and may help to prevent lung cancer too.
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.
vitamin C-rich foods to boost your immune system
01/8 Vitamin C or ascorbic acid is a great nutrient
A number of ailments and infections are at risk as winter draws near. Not to mention that many people are still exhibiting COVID-related symptoms.
In light of this, it’s critical to maintain your level of fitness and health while also feeding your body the greatest foods and fruits for boosting immunity. Particularly excellent for boosting the immune system is vitamin C, often known as ascorbic acid. A list of foods high in this nutrient is provided below.
Oranges are one of the most rich sources of vitamin C. A 100g orange is said to have around 53.2 mg of vitamin C in it. This helps protect the cells from damage, increases collagen and improves skin, and most importantly, boosts the immune system, which is your body’s main defense system.
A 100g broccoli is said to have 89.2 mg of vitamin C and reportedly, one-half cup of steamed broccoli provides 57% of the DV for vitamin C. Besides, it also contains other important nutrients like fiber, protein, and potassium.
Interestingly, bell peppers have one of the highest vitamin C-content. According to reports, a single bell pepper provides up to 169% of the Recommended Dietary Intake (RDI). Fortunately, you don’t have to go around looking for fancy ed, orange, and yellow bell-peppers. You can eat the green ones, which are most commonly found.
Kale is much higher in vitamin C than most other vegetables. It is actually one of the world’s best sources of vitamin C. A 100g kale is said to contain 120mg of vitamin C. What’s best about this veggie is that it is also loaded with vitamins A and K, and folate.
The scrumptious fruit is rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. One cup of strawberries contains nearly 90 mg of vitamin C. It is also an excellent source of magnesium and phosphorus.
While tomatoes contain several vital nutrients, it is very rich in vitamin C. Reportedly, one medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI). It also has potassium, vitamins B and E, and other nutrients. We often use it as a vegetable, however, tomatoes are a fruit that can also be eaten raw.
08/8Benefits of vitamin C-rich foods
The UK National Health Services (NHS) lists the following advantages of vitamin C:
- Assisting in cell defense and health maintenance
- Preserving strong bones, cartilage, blood vessels, and skin
- Promoting wound healing
But the health body also states that a deficiency in vitamin C might result in scurvy.
7 Surprising Sources of Vitamin C
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While the majority of us consider citrus fruits and orange juice to be the best sources of vitamin C, there are really a number of alternative, much healthier options. In this post, we’ll look at the advantages of vitamin C, how much you need, and seven unexpected places to get it.
Why do we need vitamin C?
Since our bodies cannot synthesize vitamin C, it is a necessary nutrient that we must obtain from our diet in order to maintain our health over the course of our lifetimes.
Infections can be controlled, wounds can be healed, iron can be absorbed, collagen can be made, hormones can be made, and more. Vitamin C’s antioxidant abilities are one of its most effective health advantages. It has the ability to prevent free radical damage, which can lead to significant health issues like cancer, arthritis, and heart disease.
The benefits of vitamin C for health may help to shield you from common illnesses like cataracts, age-related macular degeneration, and cardiovascular disease.
How much vitamin C do we need?
Vitamin C requirements for adults vary depending on gender, with men needing 90 mg daily and women needing 75 mg.
The elderly, those who smoke or are exposed to secondhand smoke, those on restrictive diets, and women who are pregnant or nursing are at particularly high risk for low vitamin C and may need even more of this vitamin.
Fortunately, a wide variety of foods contain significant levels of vitamin C. We may obtain sufficient of vitamin C each day to keep our bodies healthy if we incorporate these in our diet. In fact, you can obtain up to 200 milligrams of vitamin C per day if you eat five to nine servings of fruits and vegetables each day.
7 surprising food sources of vitamin C
The majority of us link oranges and vitamin C. However, there are a lot of other widely available fruits and vegetables that are much healthier sources that are also filled with vitamin C.
1. Red pepper
Red peppers contain a whopping 95 mg of vitamin C per serving, or 106% the daily value.With just 1/2 cup of this sweet and colorful veggie, you can get more than enough vitamin C for your entire day.
Red peppers are easy to incorporate into your weekly meals. Try chopping them raw and adding them to a fresh salad, sautéing them with onion to make fajitas, or grilling them on the barbecue.
We should eat our broccoli, so I guess all those parents out there were right all along. Each 1/2 cup portion of broccoli has 51 mg of vitamin C, or 57% of your recommended value.
Broccoli tastes fantastic stir-fried, roasted in the oven, and steam-cooked. When eaten raw with hummus or other nutritious dips, it also makes a delectable snack.
In terms of fruits high in vitamin C, citrus fruits aren’t the only standouts. With roughly 49 mg per serving, strawberries can provide more than half of your daily vitamin C needs. The vitamin C content of other berries like raspberries and blueberries can also vary. Due to their high vitamin and antioxidant content and low sugar and carbohydrate content, berries are a fruit that is good for you.
Strawberries are a delicious treat all by themselves that may be consumed as a nutritious substitute for processed desserts and junk food snacks. In oatmeal or yogurt for breakfast as well as atop a spinach salad, they are also delicious.
4. Brussel’s sprouts
Brussel’s sprouts are another source of vitamin C you might not have ever heard of. In one serving, you can get more than 50% of your daily value. And even better, this cruciferous vegetable is loaded with a bunch of other vitamins and nutrients that also support a healthy body.
Brussel’s sprouts don’t always sound appealing, but if you aren’t a big fan of this vegetable then it might mean you just haven’t tried all the different ways to prepare them. Try pan frying Brussel’s sprouts with balsamic vinegar or roasting them in the oven with olive oil until they get nice and crispy. Even picky eaters can love Brussel’s sprouts if they are prepared properly!
Cabbage contains 28 mg of vitamin C in each serving, which is about one-third of your daily value. Another member of the cruciferous vegetable family, cabbage is a leafy green that provides tremendous health benefits.
Cabbage is wonderful eaten fresh and is great for salads (coleslaw, anyone?), but it is also delicious cooked. Try sautéing it or roasting it in the oven with other vegetables you enjoy. Fermented cabbage – also known as sauerkraut – is a great way to eat cabbage that gives you the added benefit of live probiotics.
Did you know that 64 mg of vitamin C may be found inside just one tiny kiwi? 71% of your daily value is in that. Kiwi is a fruit that is full of fiber, low in sugar, and high in nutrients.
Kiwis can be sliced up as a snack to substitute unhealthy junk food options. Or try adding it chopped to your yogurt or oats for morning. Kiwis don’t even require peeling; the nutritious, eatable skin can be eaten in its entirety.
Cantaloupe is another fruit that can help you get in all of your vitamin C daily. It has about 29 mg of vitamin C per serving (32% of your daily value).
Cantaloupe is delicious served fresh with a little lime juice squeezed on top or added to salads for a lightly sweet touch. Some people get creative with this fruit and even puree it to make soup!
10 Surprising Vitamin C Sources to Support Your Immune System
You are already aware of the high vitamin C content of citrus fruits like oranges and lemons. However, you might be shocked to hear that there are numerous other fruits and vegetables that contain the nutrient if you’re wanting to enhance your intake. In actuality, a lot more vitamin C is present in various foods than just an orange. In this post, we’ll look at a few lesser-known foods that are high in vitamin C and offer some practical advice on how to include more of them in your diet.
How much vitamin C do you need each day?
Just a brief reminder before we get started. An important nutrient that supports the immune system and general health is vitamin C. Adults should consume no more than 2,000 mg of vitamin C per day, or around 90 mg. It is doubtful that going above this dose will have a significant negative impact because it is not stored by the body.
Extreme dosages, however, may result in problems like nausea, vomiting, diarrhea, and upset stomach. Megadoses of vitamin C could also make headaches worse. However, you must make sure you receive at least the required quantity; striking the appropriate balance is important. How can you obtain enough C, then? Let’s look at some foods that are high in vitamin C.
Which foods are high in vitamin C?
Ever wonder how to get more vitamin C? A healthy diet is crucial, but knowing the right foods to eat isn’t always as easy as it sounds. Here are ten foods you may not realize are rich in vitamin C.
1. Red and green peppers
Sweet and crunchy bell peppers are a fantastic source of vitamin C; one portion can contain as much as double that of a large Florida orange (which contains around 68mg) .
How much vitamin C do they contain? One cup of chopped green peppers contains around 120mg of vitamin C , with the same serving of red peppers providing about 190mg . How to get the maximum benefit: Throw sliced peppers into a salad or a stir-fry for an easy way to up your intake. For a more adventurous recipe, try stuffing halved peppers with rice or couscous and roasting in an oven. Or try our delicious roasted red pepper dip; a perfect accompaniment to sticks of veg for a healthy snack.
Although potatoes are a starchy food, they are a fantastic source of vitamin C. Many people believe that eating too many potatoes is unhealthy because they are a carbohydrate. But when prepared healthfully and consumed as part of a balanced diet, they can significantly increase your levels of vitamin C. What proportion of vitamin C do they have? There are roughly 72 mg of vitamin C in one large potato.
How to maximize the benefit: It has been demonstrated that a large portion of the nutritious value is lost while boiling or frying. The greatest approach to preserve the vitamins in a potato is to bake it with the skin on. Serve with your preferred nutritious topping, such as a satisfying chili con carne.
3. Sweet potato
A sweet potato has long been a healthy alternative to unhealthy fried potato products. And it turns out that these vegetables are also a good source of vitamin C. How much vitamin C do they contain? One large baked sweet potato can contain around 35mg of vitamin C . How to get the maximum benefit: Bake the sweet potato in its skin and serve with meat or fish and vegetables of your choice.
4. Cantaloupe melon
Melons are a delicious and healthy fruit family, but cantaloupes are the best for boosting your vitamin C intake.
What proportion of vitamin C do they have? You can get about 37mg from a large wedge of cantaloupe melon. How to maximize the benefit: A huge cantaloupe can be easily cut into wedges and enjoyed for breakfast or as a wonderful family snack.
Cabbage is another sort of vegetable that has a lot of vitamin C. What proportion of vitamin C does it have? The amount of vitamin C in one cup of raw, shredded red cabbage is about 40 mg, whereas the amount in the same amount of raw, shredded savoy cabbage is about 21 mg. How to maximize the benefit: As a side dish for evening meals, steam cabbage rather than boiling it. When feasible, steam veggies since it keeps the nutrients better than boiling. Alternately, consume raw, finely chopped cabbage in a side dish or salad dressing.
Like cabbage, broccoli provides a healthy boost of vitamin C, making it a great option for almost any meal. How much vitamin C does it contain? Just one cup of chopped broccoli contains around 80mg , while one stalk of the vegetable will provide about 134mg. How to get the maximum benefit: Steam the broccoli to retain the vitamin C as possible12, and serve as an accompaniment to meals. Or throw spears of broccoli into a stir-fry for some additional crunch.
While citrus fruits are the most commonly known vitamin C sources, kiwifruit provides more than the likes of oranges or lemons. How much vitamin C do they contain? One kiwi provides around a 64mg , over two thirds of your recommended daily value. How to get the maximum benefit: Slice off the top and scoop out the flesh as a tasty snack, or peel off the skin and slice the kiwi before adding to a fruit salad for a healthy dessert.
8. Chili peppers
We previously noted bell peppers’ beneficial vitamin C concentration. You’ll be happy to know that chili peppers also contain a significant quantity vitamin C if you enjoy a little spice. What proportion of vitamin C do they have? You’ll get roughly 65mg from one red chili pepper. How to maximize the benefit: Sliced chili peppers can be used to curries, stir-fries, or soups to give them a fiery edge.
Guava is another fruit that offers a high vitamin C content, making it a great alternative to oranges and other citrus fruits. How much vitamin C do they contain? One guava (excluding refuse) contains around 125mg . How to get the maximum benefit: Pretty much all the guava can be eaten, including the skin. Slice up and enjoy as a snack. If you prefer, you can also remove the skin and just eat the flesh within.
10. Brussels sprouts
Brussels sprouts are a common holiday table decoration, but they are more than simply a side dish for Christmas and Thanksgiving dinners. They are also a fantastic source of vitamin C. What proportion of vitamin C do they have? You can get more than three-quarters of your daily recommended amount of vitamin C—just under 75mg—in one cup of raw Brussels sprouts. How to maximize the benefit: With roast meat, steam the sprouts, or for a different texture, pan-fry or roast them in a little oil. They’re a wonderful addition to a Thanksgiving feast, too!