Oranges are packed with vitamin C. One medium orange provides 82.7 milligrams of vitamin C, which is 91% 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.
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Vitamin C content: One cup of chopped red bell pepper (about 150 grams) contains 213 milligrams of vitamin C, which is 237% of the DV.
Health benefits: The vitamin C in a bell pepper supports immune function, collagen formation, and skin health.
Bell peppers are also part of the Capsicum species. This means they’re rich in carotenoids like capsanthin and beta‑carotene, which act as powerful antioxidants to support eye health, skin, and overall cellular protection.
Bell peppers also provide vitamin B6 and folate, which support nerve function and energy production.
How to use it: Bell peppers are great raw in salads or crudité platters. Roast, sauté, or grill them with olive oil and herbs for a sweet, flavorful side, or stuff them with grains and veggies for a hearty meal.
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Vitamin C content: One guava (about 55 grams) contains 125 milligrams of vitamin C, which is 140% of the DV.
Health benefits: Guava’s high vitamin C supports immune function. The fruit’s resistant starches may act as prebiotics that promote the growth of beneficial gut bacteria. These starches may ferment in the colon to produce short-chain fatty acids, which can help maintain a healthy gut lining and improve stool consistency. More research is needed to fully confirm these gut health benefits in humans.
How to use it: Guava’s skin, flesh, and seeds are all edible. Enjoy it fresh on its own, or add to yogurts, smoothies, and salads. You can also juice it or make fruit pastes and preserves.
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Vitamin C content: One cup of Brussels sprouts (85 grams) contains 122 milligrams of vitamin C, which is 74% of the DV.
Health benefits: 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 offer anti-cancer benefits.
How to use it: Halve Brussels sprouts and roast, steam, or sauté them as a side dish. Or, shave them raw for a crunchy slaw.
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Vitamin C content: Two peeled kiwis (about 120 grams) contain 118 milligrams of vitamin C, which is 131% of the DV.
Health benefits: A 2020 study found that adults with low vitamin C who ate two kiwis per day reported having a better mood, reduced fatigue, and enhanced overall well-being.
Kiwis are also known for their digestive benefits, thanks to their fiber and natural enzymes like antindin helping to improve stool consistency and transit time.
How to use it: Enjoy kiwi fresh, or add it to smoothies, yogurt, oatmeal, or fruit salads.
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Vitamin C content: One medium papaya (about 157 grams) contains 95.6 milligrams of vitamin C, which is 100% of the DV.
Health benefits: Papaya is rich in vitamins C, E, and B as well as in 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 papaya fresh on its own or in smoothies, fruit salads, or salsas.
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Vitamin C content: One cup of strawberries (about 140 grams), contains 83.4 milligrams of vitamin C, which is 92% of the DV.
Health benefits: Strawberries contain a number of health-promoting compounds, including vitamin C and polyphenols. Research has found that regular strawberry intake may improve lipid profiles and reduce inflammation markers in adults at risk for cardiovascular disease.
How to use it: Enjoy strawberries fresh on their own, sliced over yogurt or oatmeal, or blended into smoothies. You can also roast or mash them into chia jams, sauces, or dressings for a naturally sweet, nutrient-rich flavor boost.
Incorporating vitamin C-rich foods is easy, and you have a lot of options:
- Breakfast: Add strawberries, kiwi, or papaya to oatmeal, yogurt, or smoothies.
- Lunch: Toss raw bell 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 guava into fruit juices or smoothies for a refreshing vitamin C boost.
By mixing these foods into everyday meals and snacks, you can boost your vitamin C intake while enjoying a variety of flavors, textures, and additional health benefits.
