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Foods To Increase Vitamin C Intake
Foods To Increase Vitamin C Intake
10 Foods That Have More Vitamin C Than An Orange
Not about that citrus life? These fruits and veggies have everything you need.
Graphic By Dana Davenport; Davies And Starr / Getty Images
Vitamin C is a powerful antioxidant that's readily available in tons of fruits and veggies (not just oranges). And while it may not actually help cure a cold, as is commonly thought to be the case, Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition, says it can boost your immune system and help your body fight infection. It's also a great vitamin to load up on after a workout because its anti-inflammatory properties can help decrease muscle inflammation.
So how much should you try to have on a daily basis? Pine explains that you can safely consume up to 2,000 mg of vitamin C, but you definitely don't need that much to reap the benefits—in fact, adult women only need about 75 mg a day, she says. Filling this quota is incredibly easy. Just one orange has about 100 mg of vitamin C, which is 130 percent of that daily recommended intake.
But oranges aren't the only source of this important nutrient. Whether you aren't a fan of that classic fruit, or are just looking to mix up your diet, these 10 foods have more than enough vitamin C to satisfy the daily recommendation—no citrus in sight.
Getty Images/James Ross
Bell peppers
Veggies can be great sources of vitamin C, too. Take bell peppers, for example. One medium red bell pepper has about 152 mg of vitamin C. Green bell peppers don't have quite as much—just 95 mg per one medium pepper, but that's still about 130 percent of your daily recommended intake. Eat them raw or roasted.
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Chili peppers
Can you handle the heat? Well then, chili peppers are another great option. There are 64 mg of vitamin C in one tiny pepper, which is nearly the entire daily recommendation. If you don't mind working up a sweat, eat two to get you past that 75 mg mark.
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Kale
There are a lot of reasons to love this superfood (including the fact that it's Beyoncé's favorite vegetable). It's also packed with vitamin C—1.5 cups of kale has 120 mg of vitamin C. Add that to your list of reasons to eat kale salad on the reg.
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Broccoli
Broc till you drop. One cup of cooked broccoli has 101 mg of vitamin C. Use this veggie in stir-frys or pasta.
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Brussels sprouts
Not in love with Brussels sprouts? The fact they're high in vitamin C just might change your mind. One sprout has just eight calories and 13 mg of vitamin C. Eat six sprouts to reach your daily goal, and more if you're still hungry after that. Serve them roasted alongside a protein like chicken, or shredded on top of pizza.
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Papaya
One papaya has about 185 mg of vitamin C. However, papayas can tend to be pretty large, so you may not want to eat an entire thing all at once. Try adding it to your next smoothie in for a tart kick.
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Strawberries
This fruit isn't just the best thing about summer—it's also deliciously high in this antioxidant. Just 10 berries have about 108 mg of vitamin C.
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Kohlrabi
Not familiar with kohlrabi? This vegetable is a funny looking cabbage varietal that's packed with vitamin C, and 1.5 cups of cooked kohlrabi has 133 mg of vitamin C.
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Pineapple
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Kiwi
One cup of kiwi (which is about two kiwis) has 164 mg of vitamin C. Bonus: This fruity snack is also low in calories!
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