The first that comes to mind when you hear vitamin C is, of course- an orange. Really, they deserve that image because it’s true, they are full of vitamin C. An average orange contains about 50 grams of vitamin C.
If you have in mind that the recommended daily dose of vitamin C for a grown-up person is 75 mg, then consuming only two oranges a day can help you take in even more than the necessary dose.
Nevertheless, there are fruits and vegetables that consist of vitamin C, more than the oranges.
Red peppers are usually used raw, in salads. And that is the best way to get the most of their power. A cup of sliced red peppers has 231 mg vitamin C.
It’s no newsflash that broccoli is a super-food. The broccoli abounds with many types of vitamins and minerals and it is a great way to keep your health.
The irresistible strawberries are not only delicious but unbelievable healthy and contain a low level of calories. Have a cup, fill it with strawberries and you will digest 85mg vitamin C.
Kiwi also beat oranges when it comes to the vitamin. This sourly, green fruit with black seeds can be bought all year long and you should never leave it out.
A kiwi consists of 64mg vitamin C, and a full cup of sliced kiwi has even 167mg.
This tropical fruit is also called “angels’ fruit”. It is a great source of vitamin C and a guardian angel of the digestive health. A small papaya consists of 96 mg vitamin C.
In the last few years, the kale started being involved in many nutritionist’s diets. The vegetable is listed as a superhero in preventing many diseases. A cup of cut kale will give you 80mg of vitamin C.
Brussels sprout does not taste so good, but its nutritive value should motivate you to use it more regularly in your meals. Except for being full of vitamin C, it also contains an extremely high level of vitamin K. A cup of Brussels sprout includes 75mg vitamin C.
Fresh, tropical, juicy pineapple contains 79 milligrams of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas—or blend up a delish pineapple-basil smoothie.
Sweet, succulent mangoes contain 122 milligrams of vitamin C per fruit. They’re also a potent source of zeaxanthin, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don’t sweat it—the frozen variety is just as healthy and makes an awesome addition to smoothies.
This tasty tropical treat is a vitamin C powerhouse, serving up over 200 percent of the recommended daily intake in just one fruit.
Never purchased guava before? A ripe fruit has a flowery fragrance and gives a bit when you touch it. As for its appearance, it should have a pale green to the light yellow rind.
One medium peach packs an impressive 138 milligrams of vitamin C. Add the sweet summer fruit to your oatmeal or pancakes, use it to make a salsa for grilled chicken or fish, or bite right into one as a snack on-the-go.
Japanese Mustard Spinach
This farmer’s market find may not always be available, but whenever you see it be sure to pick up a bushel. A mere cup of this spicy green provides 195 milligrams of vitamin C, which is more than four time the recommended daily intake. Add mustard spinach to eggs and stir-fries or use it as a base for a salad.
A cup of this vibrant-colored juice has 170 milligrams of vitamin C, 21 percent of the day’s vitamin A, and 15 percent of the day’s potassium—all for just 41 calories. Not too shabby! Be sure to buy the low-sodium variety to keep bloat at bay.