6 Foods With More Vitamin C Than a Kiwi

Kiwis are one of the best sources of vitamin C you can eat. They contain 134 milligrams of vitamin C per cup, or 148% of the daily value (DV). However, many other foods contain as much or more vitamin C than kiwifruit.

• Vitamin C: 191 milligrams (mg), 212% of DV
• Serving size: 1 cup, chopped

Red peppers are one of the most concentrated sources of vitamin C you can eat. In fact, they contain much more vitamin C than an orange.

Red peppers contain much more vitamin C and other nutrients, like vitamin A and antioxidants, because they are fully ripe, unlike green peppers, which are picked earlier.

• Vitamin C: 376 mg, 418% of DV
• Serving size: 1 fruit, without recluse

Guava is a tropical fruit known for its sweet and slightly tart taste. It is native to Mexico, Central America and South America. It can be eaten raw and its flesh can be white, yellow, pink or red.

• Vitamin C: 203 mg, 225.5% of DV
• Serving size: 1 cup

Blackcurrant is a tart little berry with an impressive vitamin C content. Just one cup provides more than 225% of the daily value, making it a much better source than kiwifruit.

• Vitamin C: 2,300 to 3,150 mg, or more than 2,500% of the DV
• Serving size: 3.5 ounces, about 3/4 cup sliced ​​plums

Kakadu plums are a fruit native to Australia that is exceptionally high in vitamin C. Just 3.5 ounces provides over 2,500% of your daily vitamin C needs. Kakadu plums have been shown to contain approximately five times more antioxidants than blueberries.

Fresh Kakadu plums are difficult to find outside of Australia, but Kakadu plum powder is widely available online.

• Vitamin C: 136 mg, 151% of DV
• Serving size: 1 cup

Lychees, also known as lychees, are a type of fruit native to China. These unique-looking sweet fruits contain an impressive array of antioxidant plant compounds, including polyphenolic compounds. This high vitamin C content helps strengthen your immune system, promotes skin health and provides antioxidant protection.

• Vitamin C: 364 mg, 404% of DV
• Serving size: 1 cup, chopped or diced

In addition to their intense, spicy flavor, chili peppers are an excellent source of vitamin C, containing hundreds of grams more per cup than kiwi. Chili peppers are also known for their high levels of capsaicin, a compound that gives them their spicy taste and impressive health benefits.

Vitamin C is a water-soluble vitamin, meaning it is not stored in large quantities in the body and must be consumed daily in order to maintain healthy blood levels.

Vitamin C plays many important roles in health. It functions as a powerful antioxidant, neutralizing free radicals and protecting cells from oxidative damage.

Beyond its role as an antioxidant, vitamin C is essential for the production of collagen, a protein that promotes skin elasticity, wound healing, and joint and bone health. It also improves iron absorption and supports immune function.

Adults need about 75 to 120 milligrams of vitamin C per day, depending on their age, gender, and whether they are pregnant or breastfeeding. Studies show that high dietary intake of vitamin C is linked to several health benefits, including a decreased risk of several cancers, including lung cancer.