Foods That Have More Vitamin C Than Oranges
Orange is a citrus fruit that has long been hailed as the king of vitamin C, there’s a whole lots of foods out there ready to dethrone it.
Why Do We Need Vitamin C?
Basically, almost every part of our body, including our bones, skin, tissues and teeth depends on vitamin C to stay healthy. You have to get your vitamin C from food because the body cannot produce it. Vitamin C plays an important role in the healing process of cuts and bruises. Building our body’s natural immunity is another benefit of vitamin C.
According to experts, we should take 90 mg of vitamin C daily—and, guess what?—a medium-sized orange contains roughly 69.7 mg. What foods, therefore, have a higher vitamin C content instead of an orange?
What Are The Daily Recommended Intake Of Vitamin C For Different Age Groups?
The recommended daily intake of vitamin C can vary by age and gender. Here are the general guidelines from the National Institutes of Health (NIH) for different age groups:
- Infants (0-6 months): 40 mg
- Infants (7-12 months): 50 mg
- Children (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13 years): 45 mg
- Male Teens (14-18 years): 75 mg
- Female Teens (14-18 years): 65 mg
- Adult Men (19 years and older): 90 mg
- Adult Women (19 years and older): 75 mg
- Pregnant Teens: 80 mg
- Pregnant Women: 85 mg
- Breastfeeding Teens: 115 mg
- Breastfeeding Women: 120 mg
These values are based on the Dietary Reference Intakes (DRIs) established by the NIH. It’s important to note that individual needs may vary based on factors such as overall health, lifestyle, and specific health conditions.
Foods That Have More Vitamin C Than Oranges
Bell Peppers
While red bell peppers often steal the spotlight, the yellow and green counterparts are also rich in vitamin C. One cup of chopped yellow bell peppers provides around 183 milligrams of vitamin C, while one cup of chopped green bell peppers offers approximately 120 milligrams, making them versatile options for adding color and flavor to your meals.
Kiwi Fruit
Don’t let their small size fool you—kiwifruit packs a powerful punch of vitamin C, surpassing the citrus competition with ease. A single medium-sized kiwi contains around 70 milligrams of vitamin C, making it a convenient and delicious way to bolster your immune system and support overall health. So, kiwi fruit is one of the foods that have more vitamin c than oranges
Broccoli
Broccoli isn’t just for side dishes—it’s also a nutritional powerhouse packed with vitamin C. With approximately 81 milligrams of vitamin C per cup of cooked broccoli, this cruciferous vegetable offers a flavorful and nutrient-rich addition to any meal.
Strawberries
Indulge your sweet tooth while boosting your vitamin C intake with juicy strawberries. Just one cup of sliced strawberries provides over 89 milligrams of vitamin C, making them a guilt-free treat for both your taste buds and your immune system.
When next you’re looking for foods that have more vitamin C than oranges strawberries is a good option.
Papaya – Pawpaw
Transport your taste buds to the tropics with papayas, which are brimming with vitamin C. A single cup of papaya chunks delivers a generous 88 milligrams of vitamin C, along with a host of other nutrients to support digestive health and enhance skin radiance.
Pineapple
Savor the sweet taste of pineapple while reaping the benefits of its vitamin C content. One cup of pineapple chunks provides over 78 milligrams of vitamin C, making it a refreshing addition to smoothies, fruit salads, and savory dishes alike.
Cauliflower
Cauliflower may be pale in color, but its nutritional profile shines bright, especially in the vitamin C department. With approximately 51 milligrams of vitamin C per cup of cooked cauliflower, this versatile vegetable deserves a place at your dinner table. Cauliflower vegetables are foods that have more vitamin C than oranges
Mangoes
Embrace the exotic flavor of mangoes while boosting your vitamin C intake. One cup of sliced mango provides around 60 milligrams of vitamin C, making it a deliciously satisfying snack that you can eat alone or addition to salads and desserts.
Read Also >>>>> Mango Fruits and its Amazing Benefits
Foods That Have More Vitamin C Than Oranges – Kale
Kale isn’t just a trendy superfood—it’s also a potent source of vitamin C. With approximately 80 milligrams of vitamin C per cup of raw kale, this leafy green superfood that supports immune health and provides a burst of freshness to salads and smoothies.
Foods That Have More Vitamin C Than Oranges – Lychee
Treat your taste buds to the exotic flavor of lychee while boosting your vitamin C intake. One cup of fresh lychee provides approximately 136 milligrams of vitamin C, making it a deliciously indulgent way to support immune health and enhance overall well-being.
Foods That Have More Vitamin C Than Oranges – Cantaloupe
Quench your thirst and nourish your body with cantaloupe, this juicy melon has a notable vitamin C content. One cup of diced cantaloupe provides over 65 milligrams of vitamin C, making it a hydrating and refreshing choice for snacks and desserts.
Foods That Have More Vitamin C Than Oranges – Guava
Experience the tangy-sweet flavor of guava while reaping the benefits of its vitamin C content. A single guava fruit delivers an impressive 126 milligrams of vitamin C, making it one of the most potent sources of this essential nutrient available.
Tomatoes
Tomatoes are more than just a staple in sauces and salads—they’re also rich in vitamin C. One cup of chopped tomatoes provides around 24 milligrams of vitamin C, along with other antioxidants and nutrients to support heart health and promote radiant skin.
Foods That Have More Vitamin C Than Oranges – Hot Chili Peppers
Vitamin C can be abundantly obtained from raw green and red chili peppers. Red chili peppers contain 216 mg per cup, while green chili peppers have 364 mg.
According to one review, chili peppers also contain minerals like calcium, iron, and magnesium, as well as additional vitamins like A, E, and B.
Oranges
While our list focuses on foods that surpass oranges in their vitamin C content, it’s worth acknowledging the classic citrus fruit for its role in providing this essential nutrient. One medium-sized orange typically contains around 69.7 milligrams of vitamin C, making it a convenient and familiar option for boosting your intake.
FAQs About Foods That Have More Vitamin C Than Oranges
Can I get too much vitamin C from these foods?
While it’s rare to overdose on vitamin C from food sources alone, consuming extremely high doses of vitamin C supplements may cause digestive upset or other adverse effects in some individuals. Moderation is the key or consult with a healthcare professional for personalized guidance on vitamin C intake.
Are vitamin C supplements better than getting vitamin C from foods?
While supplements can be a convenient way to boost your vitamin C intake, they may not offer the same benefits as whole foods, which contain a diverse array of nutrients and antioxidants that work synergistically to support health. Whenever possible, aim to obtain vitamin C from a balanced diet rich in fruits and vegetables.
How much vitamin C do I need per day?
The recommended daily allowance (RDA) for vitamin C varies depending on factors such as age, sex, and life stage. For most adults, the RDA for vitamin C is around 75-90 milligrams per day for women and 90-120 milligrams per day for men. Pregnant and breastfeeding women may require higher doses.
Can vitamin C help prevent or treat colds and flu?
While vitamin C is often touted for its immune-boosting properties, scientific evidence on its effectiveness in preventing or treating colds and flu is mixed. While some studies suggest that vitamin C may reduce the duration or severity of cold symptoms in certain populations, more research is needed to confirm these findings.
Are there any risks associated with consuming vitamin C-rich foods?
For most people, consuming vitamin C-rich foods is safe and beneficial. However, individuals with certain medical conditions or allergies may need to exercise caution when consuming certain fruits or vegetables. If you have concerns about food allergies or interactions with medications, consult with a healthcare professional.
Can vitamin C help with skin health and aging?
Vitamin C plays a crucial role in collagen production, which is essential for maintaining skin elasticity and preventing premature aging. As such, consuming vitamin C-rich foods may support skin health and contribute to a youthful complexion. Additionally, vitamin C acts as an antioxidant, helping to protect the skin from environmental damage and oxidative stress.
Are there any natural sources of vitamin C that are low in sugar?
While many fruits are rich in vitamin C, some individuals may be concerned about their sugar content. Low-sugar options include bell peppers, broccoli, cauliflower, and leafy greens like kale and spinach, which offer significant vitamin C without the added sugars found in fruit.
Can vitamin C help with wound healing?
Vitamin C plays a crucial role in collagen synthesis, which is essential for wound healing and tissue repair. Consuming vitamin C-rich foods may help support the body’s natural healing processes and promote faster recovery from injuries or surgical procedures.
Are there any cooking methods that preserve vitamin C content in foods?
Vitamin C is sensitive to heat and can be lost during cooking or food processing. To preserve the vitamin C content in foods, opt for gentle cooking methods such as steaming, roasting, or lightly sautéing vegetables. Avoid prolonged boiling or high-heat cooking, which can cause vitamin C degradation.
Can vitamin C-rich foods help with iron absorption?
Vitamin C enhances the absorption of non-heme iron from plant-based foods, making it easier for the body to utilize this essential nutrient. Pairing vitamin C-rich foods with iron-rich plant foods such as beans, lentils, and leafy greens can help maximize iron absorption and prevent deficiency.
