6 Foods With More Vitamin C Than an Orange

Oranges are packed with vitamin C. One medium orange provides 82.7 milligrams of vitamin C, or 91 percent of the recommended daily value (DV) for adults. However, if you’re looking for the highest sources of vitamin C, many fruits and vegetables actually contain more per serving than oranges.

Vitamin C content: One cup of chopped red pepper (about 150 grams) contains 213 milligrams of vitamin C, or 237% of the DV.

The vitamin C in a bell pepper supports immune function, collagen formation, and skin health.

Peppers are also part of bell pepper species. This means they are rich in carotenoids like capsanthin and beta-carotene, which act as powerful antioxidants to support eye health, skin health, and overall cellular protection.

Peppers also provide vitamin B6 and folate, which support nerve function and energy production.

How to use it: Peppers are excellent raw in salads or raw vegetable platters. Roast, saute or grill them with olive oil and herbs for a sweet and savory side, or stuff them with grains and vegetables for a hearty meal.

Vitamin C content: One guava (about 55 grams) contains 125 milligrams of vitamin C, or 140% of the DV.

Guava’s high vitamin C content supports immune function. The fruit’s resistant starches may act as prebiotics, promoting the growth of beneficial gut bacteria. These starches can ferment in the colon to produce short-chain fatty acids, which can help maintain a healthy intestinal lining and improve stool consistency. Further research is needed to fully confirm these gut health benefits in humans.

How to use it: The skin, flesh and seeds of the guava are all edible. Enjoy it fresh on its own or add it to yogurts, smoothies and salads. You can also make juice or make fruit jellies and preserves.

Vitamin C content: One cup of Brussels sprouts (85 grams) contains 122 milligrams of vitamin C, or 74% of the DV.

Brussels sprouts are part of the cruciferous vegetable family and contain natural compounds called glucosinolates and sulfur-containing nutrients, which may help protect cells, reduce inflammation and provide anti-cancer benefits.

How to use it: Cut Brussels sprouts in half and roast, steam or sauté them as a side dish. Or shave them raw for a crunchy slaw.

Vitamin C content: Two peeled kiwis (around 120 grams) contain 118 milligrams of vitamin C, or 131% of the DV.

A 2020 study found that adults low in vitamin C who ate two kiwis a day reported better moods, reduced fatigue, and improved overall well-being.

Kiwis are also known for their digestive benefits, thanks to their fiber and natural enzymes like antidin, which help improve the consistency and transit time of stools.

How to use it: Enjoy fresh kiwi or add it to smoothies, yogurt, oatmeal or fruit salads.

Vitamin C content: One medium papaya (about 157 grams) contains 95.6 milligrams of vitamin C, or 100% of the DV.

Papaya is rich in vitamins C, E and B as well as minerals like magnesium and potassium. These nutrients support immune function, protect cells from oxidative stress, and maintain nerve function. Its pulp, seeds and leaves contain antioxidants and bioactive compounds that may support heart health by regulating blood sugar and cholesterol levels.

How to use it: Enjoy fresh papaya alone or in smoothies, fruit salads or salsas.

Vitamin C content: A cup of strawberries (about 140 grams) contains 83.4 milligrams of vitamin C, or 92% of the DV.

Strawberries contain a number of health-promoting compounds, including vitamin C and polyphenols. Research has shown that regular consumption of strawberries can improve lipid profile and reduce markers of inflammation in adults at risk for cardiovascular disease.

How to use it: Enjoy fresh strawberries on their own, sliced ​​over yogurt or oatmeal, or blended into smoothies. You can also roast or mash them into chia jams, sauces, or salad dressings for a naturally sweet, nutrient-rich flavor.

Incorporating foods rich in vitamin C is easy and you have many options:

• Breakfast: Add strawberries, kiwi or papaya to oatmeal, yogurt or smoothies.
• Lunch: Toss raw peppers or shredded Brussels sprouts into salads or grain bowls.
• Snacks: Enjoy guava or a cup of bell pepper slices with hummus.
• Dinner: Roast broccoli or Brussels sprouts with olive oil and herbs, or add papaya salsa to grilled chicken or fish.
• Drinks: Blend kiwis or guavas into juices or smoothies for a refreshing boost of vitamin C.

By mixing these foods into everyday meals and snacks, you can increase your vitamin C intake while enjoying a variety of flavors, textures and additional health benefits.