Eating oranges is not a bad idea if you want to get plenty of vitamin C. A navel orange has 82.7 milligrams (mg) of the nutrient. However, other high vitamin C foods include peppers, strawberries, papaya, and kiwi. Read on to learn more about these and additional foods with vitamin C and why the vitamin is essential.
Plenty of fruits and vegetables have an amount of vitamin C close to or more than that of oranges. To reap the benefits of vitamin C, include some of these healthy foods in your diet. Of note, the daily value (DV) for each food is based on consuming 90mg of vitamin C.
1. Guava
Vitamin C DV: 417%
Guava, a tropical fruit, has 376mg of vitamin C per cup. Additionally, the entirety of the guava plant—from the roots to the leaves—may be helpful for conditions such as diabetes, blood pressure, and inflammation.
2. Hot Chili Peppers
Vitamin C DV: 240-404%
Raw green and red chili peppers are great sources of vitamin C. Per cup, green chili peppers have 364mg; red chili peppers have 216mg.
One review said that chili peppers also include other vitamins, like vitamin A, E, and B, as well as minerals such as magnesium, iron, and calcium.
3. Bell Peppers
Vitamin C DV: 165.83-263.33%
Any bell pepper can be an excellent source of vitamin C. All have more vitamin C than an orange, but orange bell peppers have the most. The vitamin C content for bell peppers per cup is as follows:
- Orange: 237mg
- Red: 213mg
- Yellow: 208.5mg
- Green: 149.25mg
Bell peppers do come with other benefits as well. For example, red peppers are also a great source of vitamin A, important for vision. Additionally, green bell pepper has a high antioxidant capacity of 78%, meaning that a large concentration of antioxidant compounds is available in the vegetable.
4. Kiwi
Vitamin C DV: 148.89%
Per cup, kiwi contains 134mg of vitamin C. Additionally, one review said this fuzzy fruit has other benefits like anti-cancer, antidiabetic, and anti-inflammatory properties.
5. Mango
Vitamin C DV: 135.56%
While a cup of mango contains 60.1mg of vitamin C, a single fruit contains 122mg of vitamin C. Mango is also a great source of beta-carotene and other antioxidants linked to eye health.
More yellow mangos have more carotenoids (promoting eye health), while mangos that are redder in color have more antioxidant and anti-inflammatory properties.
6. Papaya
Vitamin C DV: 98.11-106.22%
A one-cup serving of this tropical fruit delivers 88mg of vitamin C, but a small version of the whole fruit has 95.6mg. Beyond its vitamin C content, papaya may also have several other benefits, such as anti-inflammatory, antioxidant, anti-aging, and wound healing properties.
7. Strawberries
Vitamin C DV: 108.89%
A cup of sliced strawberries contains 98mg of vitamin C. Strawberries are a great source of antioxidants and minerals such as potassium and calcium.
8. Broccoli
Vitamin C DV: 90.22%
One cup of chopped raw broccoli provides 81.2mg of vitamin C. Broccoli has also been linked to many other health benefits, including heart and brain health and cancer prevention.
9. Pineapple
Vitamin C DV: 87.67%
A cup of pineapple contains 78.9mg of vitamin C. Research has also found other health benefits: pineapple can help improve digestion and has anti-cancer, anti-diabetes, and anti-hypertension properties.
Why Do We Need Vitamin C?
The body does not create vitamin C, so you must get it from food. The vitamin is an important antioxidant that can help protect the body against various diseases and conditions. It also has other benefits, such as:
- Assisting in collagen production, which is essential for wound healing
- Growing and repairing body tissues
- Helping people absorb more iron from plant-based foods
- Playing a role in immune function
- Potentially reducing cold symptoms
- Repairing and maintaining bones, cartilage, and teeth
The amount of vitamin C needed varies by person. The RDA for different individuals is as follows:
- Men, 19 years and older: 90mg
- Women, 19 years and older: 75mg
- Pregnant women: 85mg
- Breastfeeding women: 120mg
Adults who smoke should add 35mg of vitamin C to whichever RDA applies.
Vitamin C Deficiency
Vitamin C deficiency is when you consume less than 10mg daily. If this low intake occurs for several weeks, you may develop scurvy. The symptoms of scurvy include:
- Corkscrew hairs
- Depression
- Fatigue
- Gum inflammation or swelling and bleeding
- Joint pain
- Poor wound healing
- Small purple or red skin spots
- Tooth loss
Scurvy can also result in anemia and is fatal if left untreated.
Oranges have high vitamin C content, but so do other fruits and vegetables, such as broccoli, hot chili peppers, and pineapple. Vitamin C is important for several bodily functions like wound healing and bone or cartilage repair. How much of the vitamin a person needs varies individually, but not having enough vitamin C can lead to scurvy over time. Consult a registered dietitian if you have questions or concerns about your vitamin C intake.
