We don’t have anything against oranges, but they usually get all the credit for vitamin C. The truth is, oranges aren’t your only option to keep your body strong and your skin glowing. These 10 foods actually beat oranges in the vitamin C game, and they’re also easy to add to your everyday meals!
10. Strawberries
One of summer’s favorite fruits is secretly a vitamin C powerhouse. Just one cup of fresh strawberries will give you around 85 mg of vitamin C, which is more than what you’ll get from a medium orange (51 mg). Strawberries are also rich in fiber and antioxidants, making them a healthy choice for snack or add-ons to your yogurt or smoothies.
9. Snow Peas
A 100-gram snow peas can provide 75% to 80% of recommended daily value for vitamin C, plus folate for healthy cell growth and vitamin K for strong bones. Snow peas have a crunchy texture that makes them a great snack or addition to Asian dishes and soups for contrast.
8. Papaya
One small papaya delivers almost 100 mg of vitamin C, which exceeds the daily recommended amount for adults. What we love about this fruit is it’s also packed with vitamin A for healthy skin and eyes. Papaya also has a subtle taste so it mixes well with other fruits (in a salad). You can also blend it into tropical smoothies or enjoy it fresh by cutting into slices.
7. Mustard Greens
Mustard greens is another healthy food that’s rich in both vitamin C and vitamin A. Additionally, it packs folate for healthy blood cells. Mustard greens are known for having spicy, peppery flavor that adds a kick to sandwiches and salads. You can eat these greens raw, or add them to smoothies for extra nutrition. If you’re not used to the strong flavor, consider starting with small amounts.
6. Brussels Sprouts
Brussels sprouts can provide more than 80% of your daily vitamin C needs in just one cup. These veggies are also rich in folate and vitamin K, adding more nutrients for your body. It’s worth noting though that raw brussels sprouts have more vitamin C content than cooked ones. To eat them raw, you can shred them thinly for salads or use them in coleslaw.
5. Broccoli
Broccoli contains over 80 mg of vitamin C in just one cup, and it also delivers vitamin K and fiber to your body. But that’s not all because this vegetable also contains antioxidants that can help protect against cell damage. The best way to get that high amount of vitamin C is to eat broccoli raw. Cut them into bite-sized pieces, wash them well, and pair with healthy dips like ranch or hummus.
4. Kale
Bold, earthy, and a nutritional powerhouse, that’s kale for you! Just one cup will provide about 80 mg of vitamin C, plus hefty doses of vitamin A, vitamin K, and iron. Kale also contains antioxidants that help fight inflammation and support heart health. A tip? Tame kale’s natural bitterness by massaging it with olive oil and lemon juice, then add it to salads or turn it into flavorful kale chips.
3. Chili Peppers
Believe it or not, just one small red pepper can outshine an orange. Chili peppers are loaded with vitamin C, but what makes them even more fascinating is their capsaicin content. This spicy compound helps boost metabolism, ease pain, and support heart health. Add in potassium and vitamin A to that, and you’ve got a tiny but mighty pepper that does more than just heat things up. Time to toss some chilies into soups, salads, and stir-fries!
2. Red Bell Peppers
These sweet, juicy, vibrant peppers are vitamin C superstars. Just one cup offers around 190 mg of vitamin C—three times more than what you’ll get from a medium orange! Others nutrients from bell peppers include vitamin A, beta-carotene, and lutein. For an immunity-boosting combo, pair red bell peppers with chili peppers to create a dip you can serve with raw veggies or dollop over meats!
1. Guava
Our ultimate vitamin C champion is the tropical and wildly underrated guava! A medium-sized guava delivers over 120 mg of vitamin C, and it’s also a great source of fiber, potassium, folate, and lycopene. You can also eat guava fresh, with skin and all, for a tart-sweet snack! Clearly, guava is easier to eat in generous portions and is gentler on the stomach, compared to vitamin C-rich peppers.