When you think of vitamin C, we all inevitably think of oranges. But what if I told you those oranges are actually quite average on the vitamin C scale compared to other fruits and veggies? There is about 53.2mg of vitamin C in a 100g of orange (which is important to keep in mind as we go through all of the great sources of vitamin C). So today I’m going to share 7 food sources which contain more vitamin C than oranges.

  1. Bell Peppers





No matter the colour, bell peppers are a great choice when it comes to loading up on vitamin C. For example, one medium red bell pepper contains about 152 mg of vitamin C, while one medium green bell pepper contains about 95.7 mg.

  1. Strawberries

strawberry fruit

One cup of the strawberries contains about 84.7 mg of vitamin C. And strawberries don’t have to be just dessert: add them to your salads for a sweet and savoury twist.

  1. Broccoli




Moms all over the world try to incorporate this vegetable into their kid’s diets for a reason. Just one serving (about one cups worth) of broccoli can supply you with about 81.2 mg of vitamin C.

  1. Brussels sprouts





As if you needed another reason to love brussels sprouts. A cup of Brussels sprouts contains about 75 mg of vitamin C.

  1. Guava








Not only do guavas help to fight sunburn (a helpful tip for the summer), but 125.6 mg of vitamin C per guava surely does not hurt either.

  1. Kiwi





Just two of these pint-sized super-fruits pack 128 mg of vitamin C.

  1. Pineapple






Swap out your orange for some of this tropical fruit. One cup of pineapple contains 78.9 mg of vitamin C.


How to Get More Vitamin C in Your Diet

Now that you know which fruits and veggies contain the most vitamin C, now you can follow these eight easy ways to work more fruits and veggies into your diet each day:

  1. Add pureed or grated fruits and veggies to recipes for muffins, meatballs, and soups.
  2. Keep cut-up fruits and veggies on hand so they are ready for a quick snack.
  3. Frozen fruit slices make a cool summer treat.
  4. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.
  5. Eat raw veggies with hummus, low-fat dips, and salsas.
  6. Add fresh or frozen berries to muffins, pancakes, cereal, and salads.
  7. Throw a handful of dried fruit on top of your cereal or in a bag with nuts for an easy snack.
  8. Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack.



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