When we think of food with vitamin C we immediately associate the oranges. However, there are other fruits and vegetables that have even higher amounts of this nutrient.
Vitamin C is an antioxidant that helps protect your cells from the damage caused by free radicals. The body also needs to produce collagen and so scar the wounds. It also contributes to the proper functioning of the immune system to protect the body against disease.
Daily you need 75 mg of vitamin C if you are a woman and 90 mg if you are a man. A medium orange gives you 70 mg based on data from the Office of Dietary Supplements.
Foods With More Vitamin C Than Oranges
Kakadu is an Australian native plum that has the highest recorded level of natural vitamin C content of any plant in the world, more than 100 times the amount of oranges according to the Australian Native Food Industry Limited (ANFIL).
Contain up to 5,300 mg of vitamin C per 100 grams, these cherries also provide vitamin E, lutein (a compound that plays an important role in eye health and well-being), folate, zinc, magnesium, and calcium.
Guava contains a lot of water and a few calories, it is rich in Vitamin A, E, D12, and especially in vitamin C. In 100 grams of guavas, there is 228 mg of vitamin C; single guava contains 126 mg of vitamin C exceeding 70 mg in an orange.
This fruit native to Mexico is also rich in iron, copper, calcium, magnesium, potassium, manganese, and phosphorus.
Just half a cup of chopped raw red bell pepper has 95 mg of vitamin C; while a cup adds almost three times the vitamin C of an orange.
Red peppers are also high in Vitamin A, vitamin B6, and beta carotenes.
One serving or two medium kiwis provide 128 mg of vitamin C. Even the skin of kiwi has vitamin C, it is a good source of fiber, vitamin E, and folic acid.
Green bell peppers have slightly less vitamin C than red bell peppers. Even so, its content is high with 120 mg per cup chopped raw fruit.
Green peppers also have many healthy antioxidants, such as capsanthin, violaxanthin, lutein, quercetin, and luteolin.
A cup of cooked broccoli has 102 mg of vitamin C. Broccoli and other crucifers such as cauliflower, Brussels sprouts, and kale are rich sources of vitamins, minerals, and antioxidants They stimulate the immune system and are anti-inflammatory. It is also rich in fiber!
Half a cup of black currants contains 101 mg of vitamin C. Also, like strawberries, black currants have many antioxidants and anthocyanins.
A cup of fresh strawberries gives you 98 mg of vitamin C. Due to its anthocyanin content (more than 25 different ones), polyphenols (ellagic acid), and vitamin C, strawberries have a great antioxidant capacity.
High Anthocyanin Intake in Strawberries is associated with a reduced risk of a heart attack. It has also been pointed out in the research that strawberries and other berries can help prevent Parkinson’s.
A cup of cooked Brussels sprouts has 96 mg of vitamin C. They are low in calories and rich in fiber and vitamin K.
Kale or kale
Kale is very rich in nutrients and very low in calories. One cup of chopped raw kale provides 80 mg of vitamin C. It is also very rich in vitamin A and vitamin K and also provides the carotenoids lutein and zeaxanthin.
Keep in mind that many vegetables can decrease their amount of vitamin C when cooked or stored for a long time. Among the best sources of vitamin C are fruits and vegetables that are eaten raw.