Eat These Foods to Get a Big Dose of Vitamin C


Vitamin C is an impressive vitamin that has been scientifically proven to reduce your risk of a number of diseases. It is also an essential vitamin – meaning your body cannot produce it. To get Vitamin C, you can eat foods with it, or take essential vitamins.

Foods high in vitamin C.
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If you think oranges are the absolute best source of Vitamin C, think again. Although they are a great source of it, there are many foods that contain more Vitamin C than oranges.

How Much Vitamin C?

For adults, the recommended daily amount of vitamin C is 65 to 90 milligrams per day. Surprisingly, it is possible to get too much vitamin C (an excess of 2,000 mg) – causing adverse effects such as diarrhea, nausea, vomiting, heartburn, and more.

Vitamin C is still more helpful than not, and it helps your body absorb another important nutrient – iron. To ensure you get enough of the essential vitamin, you can eat these foods which are all higher in vitamin C than oranges.

Vegetables Rich in Vitamin C

For me personally, I like to eat my nutrients instead of swallowing a pill. I’m also not a big fan of oranges. A medium-sized orange has 69.7 mg of vitamin C – just over the lower end of the recommended daily amount for adults.

Surprisingly, this is less vitamin C than you’ll get in just a half-cup of chopped red chili peppers (107.8 mg) and less than many other foods. Since most people couldn’t eat a 1/2 cup of red chili peppers or season their food with that much, we’ll stick to the foods you can.

Red peppers pack nearly three times the amount of vitamin C than an orange. For just one cup of red bell peppers, you’ll get 190 mg. They are also an excellent source of vitamin A and extremely versatile as they can be used in recipes or just eaten plain.

Green bell peppers contain a little less, but still, give you 200% of the recommended daily dose with 190 mg of vitamin C. Kale is another great source of vitamin C with just a little over 80 mg in each cup. For a low-calorie, fiber-packed source of Vitamin C, one serving of broccoli has 132 mg. It also has only 30 calories per serving and loads of fiber.

Fruits With More Vitamin C Than Oranges

For fruit lovers, you’ll get a higher dose of vitamin C in papaya, strawberries, kiwi, mangoes, and pineapple. Mangoes have 122.3 mg of vitamin C and just one serving (2 fruits) of kiwi has more than 130 mg.

A cup of fresh pineapples has 78.9 mg or you can eat a cup of strawberries for 84.7 mg. One cup of papaya also has over 80 mg with 88.3 mg of vitamin C. All of these fruits and vegetables contain more vitamin C than oranges making is super simple to get the recommended amount of this essential vitamin every day.