When we think of foods with vitamin C we immediately associate oranges . However, there are other fruits and vegetables that are also rich in this nutrient.
Vitamin C is an antioxidant that helps protect your cells from damage caused by free radicals. The body also need to produce collagen and thus heal wounds. It also contributes to the proper functioning of the immune system to protect the body against disease.
Daily you need 75 mg of vitamin C if you are a woman and 90 mg if you are a man. A medium orange gives you 70 mg according to data from the Office of Dietary Supplements.
10 foods with more vitamin C than oranges:
1. Kakadu
Kakadu is an Australian native plum that has the highest recorded level of natural vitamin C content of any plant in the world, more than 100 times the amount of oranges according to the Australian Native Food Industry Limited (ANFIL).
Containing up to 5,300 mg of vitamin C per 100 grams , these cherries also provide vitamin E, lutein (a compound that plays an important role in eye health and well-being), folate, zinc, magnesium, and calcium.
2. Guava
Guava contains a lot of water and few calories, it is rich in vitamin A , E, D12 and especially in vitamin C. In 100 grams of guavas there are 228 mg of vitamin C; a single guava contains 126 mg of vitamin C, exceeding the 70 mg in an orange.
This fruit native to Mexico is also rich in iron, copper, calcium, magnesium, potassium, manganese and phosphorus.
3. Red Pepper
Just half a cup of chopped raw red bell peppers has 95 mg of vitamin C ; while a cup adds almost three times the vitamin C of an orange.
Red bell peppers are also high in vitamin A , vitamin B6, and beta-carotene.
4. Kiwi
A portion, or two medium kiwis provide 128 mg of vitamin C . Even kiwi skin has vitamin C, it is a good source of fiber, vitamin E, and folate.
5. Green pepper
Green bell peppers have slightly less vitamin C than red bell peppers. Even so, its content is high with 120 mg per cup of chopped raw fruit.
Green bell peppers have many healthy antioxidants, such as capsanthin , violaxanthin, lutein, quercetin, and luteolin.
6. Broccoli
One cup of cooked broccoli has 102 mg of vitamin C. Broccoli and other crucifers like cauliflower, Brussels sprouts, and kale are rich sources of immune-boosting vitamins, minerals, and antioxidants that are anti-inflammatory. It is also rich in fiber!
7. Black currants
Half cup blackcurrant contains 101 mg of vitamin C . Also, like strawberries, black currants are high in antioxidants and anthocyanins.
8. Strawberries
A cup of fresh strawberries provides you with 98 mg of vitamin C. Due to its anthocyanin content (more than 25 different ones), polyphenols (ellagic acid) and vitamin C, strawberries have a great antioxidant capacity.
High anthocyanin intake in strawberries is associated with a reduced risk of heart attack. Strawberries and other berries have also been shown in research to help prevent Parkinson’s.
9. Brussels sprouts
A cup of cooked Brussels sprouts have 96 mg of vitamin C . They are low in calories and rich in fiber and vitamin K.
10. Kale
Kale is very rich in nutrients and very low in calories. A cup of chopped raw kale provides 80 mg of vitamin C . It stands out for its vitamin A and vitamin K content and also provides the carotenoids lutein and zeaxanthin.
Keep in mind that many vegetables can decrease their amount of vitamin C when cooked or stored for a long time. Among the best sources of vitamin C are fruits and vegetables that are eaten raw.