October 25, 2019

7 Fruits and vegetables that have more vitamin C than oranges


When most people think about vitamin C, oranges are the first food that spring to mind. Although citrus fruits are good sources, there are plenty of other fruits and vegetables which actually contain much more vitamin C.

Vitamin C plays some very important roles in our bodies:

  • It helps keep the immune system healthy
  • It’s an antioxidant, so it fights off free radicals and protects your body against oxidative stress
  • It helps your body to absorb iron more efficiently
  • It is used to form collagen and has a role in maintaining cartilage, teeth and bones. 
  • It helps heal wounds 

As it is a water-soluble vitamin it is excreted out the body, so it needs to be consumed frequently. So it’s not just during flu season when you need to maintain a good vitamin C intake – throughout the year you should be consuming enough so that it can fulfill all the roles listed above. 

The recommended daily allowance (RDA) is 90 mg per day for adults, but many health professionals recommend you to consume much more than that. An orange has around 70 mg vitamin C, depending on its size. 

A lot of fruit and veg you probably regularly eat are very high in this vitamin, you may not have even realized it! Instead of reaching for a glass of orange juice, you can stock up on these fruits and veg to boost your vitamin C intake

 yellow and orange bell peppers


Green, red, and yellow peppers are all good sources of vitamin C, but yellow peppers are the best – 1 pepper has over 200 mg! 


So it looks like kale may deserve its superfood status indeed –  A cup of kale contains about 80 mg


Yes, even more reason to eat your greens. A cup of broccoli also has approximately 80 mg vitamin C in it. 


This fruit is one of the best sources, with one fruit giving you more than 130 mg


This humble herb is packed with vitamin C: It contains about 80 mg per cup. You’re unlikely to be eating cupfuls of parsley at a time, but use it to garnish dishes, and add chopped parsley to pasta and roast veggies and it’ll quickly add up to being a great source of vitamin C in your diet.


Good news for the carb conscious and banters who are eating their weight in cauliflower mash, rice and noodles. It has about 50 mg of vitamin C, which is a bit less than oranges but still makes it a super source.


A cup of strawberries has about 85 mg vitamin C.


At the end of the day, as long as you’re eating several servings of a variety of fruits and veggies a day, you’ll be getting more than enough vitamin C to meet your body’s needs – no oranges required!