The majority of us immediately think of an orange when we think of vitamin C. That is how similar the two concepts are. Yes, oranges are full of vitamin C, a necessary vitamin for maintaining general health.
Our teeth, skin, bones, and tissues—basically the entirety of our body—need vitamin C to stay healthy. When we get cut or bruised, vitamin C aids in the healing process. Additionally, it helps our bodies develop their inherent immunity.
But the point is that a medium-sized orange has about 69.7 mg of vitamin C, which is less than the 90 mg per day that experts advise. What foods can give us a higher vitamin C content than an orange, then?
We list 12 fruits and vegetables that outperform oranges in terms of vitamin C content in this article. Continue reading to learn more.
It is impossible to overstate the significance of vitamin C, particularly during the winter months. This common vitamin has a number of health advantages in addition to preserving the body’s overall healthy functioning. Citrus and orange fruits are reputed to contain large amounts of vitamin C, making them the kings of the vitamin. One orange is supposed to provide the majority of the daily recommended allowance for vitamin C. However, did you know that there are numerous foods with vitamin C contents higher than even a whole orange?
Drinking a glass of orange juice may come to mind when considering how to obtain vitamin C. Citrus fruits in general, including oranges, are known to be rich sources of this vital vitamin. In fact, one medium orange contains 60 to 83 milligrams of vitamin C, which is close to the 65 to 90 milligrams daily allowance that is suggested for the majority of people. You might be able to meet that requirement by eating just one piece of fruit every day. However, unless you’re eating freshly picked oranges, there may be a lot of extra sugar present, such as when oranges are juiced for orange juice that you would purchase at the supermarket.
We’ve compiled a list of the best foods for their vitamin C content below. You’ll almost always get more vitamins if you eat the food raw rather than cooked. (Cooking can degrade the vitamin C.) If you must cook them, it is best to avoid steaming or boiling them because these two techniques will lead to the greatest loss of vitamin content.
To improve iron absorption, combine vitamin C with foods high in iron. For instance, if making green spinach salads, add orange zest. Give that salad some bell peppers. Alternately, prepare a sweet strawberry glaze to serve with steak. Here are the top sources of vitamin C in food.
Any bell pepper can serve as a fantastic vitamin C source. Orange bell peppers are at the top of the list, according to the USDA FoodData Central, with 158 milligrams of vitamin C per serving. Yellow bell peppers are closely behind with 139 milligrams per 100 grams, while red bell peppers have 142 milligrams. Green bell peppers are the bell peppers with the least vitamin C content, with only 99.5 milligrams, but they do have more vitamin C than an orange.
Bell peppers do have additional advantages as well. According to the NIH, red peppers are a particularly good source of vitamin A, which is crucial for vision. A September 2021 issue of Molecules reported that green bell pepper has a high antioxidant capacity of 78%, indicating that the vegetable contains a significant amount of antioxidant compounds.
Broccoli is frequently added to pasta dishes and salads and is a potent source of vitamins, particularly vitamin C. Broccoli florets contain about 81 mg of vitamin C per cup.
It’s crucial to include these foods high in vitamin C in your diet if you want to maintain good health through proper dietary intake. Make sure you invest in a suitable health insurance plan in addition to spending money on a healthy diet.
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With 88 milligrams of vitamin C per cup, papaya slices have a slightly higher vitamin C content than oranges. Beta-carotene is another important antioxidant found in papaya, along with folate, vitamin A, and several B vitamins. Papaya is a rich source of antioxidants and is frequently used in skin care products. According to Texas A&M University horticulturist Julian W. Sauls, it contains an enzyme that is frequently found in meat tenderizers and has skin-softening properties.
These red berries make sweet desserts, smoothies, yogurt or oatmeal bowls, dressings and sauces, and more, and they are excellent for your health. According to Norton, a cup of these berries has 85 mg of vitamin C, which is a little bit more than a serving of oranges. Strawberries also have a high antioxidant content, just like all berries do. These “contribute to better brain health, metabolic health, and cancer prevention,” she claims. They are excellent for a healthy diet because they have very few calories, as well as few carbohydrates and sugars for a fruit.
This frequently overlooked fruit is delicious and wholesome! Guava only has 37 calories, 8 grams of carbs, 3 grams of fiber, and 126 mg of vitamin C per fruit, according to the USDA. Eat the rind, as it contains the majority of the vitamin C.
If you’ve never tried guava, some people compare its flavor to a cross between strawberry and pear. We enjoy eating the fruit whole and adding it to fruit salads or eating it as is. To use in recipes, such as the vinaigrette for our Ensalada de la Huerta con Vinagreta de Guayaba, guava puree can also be purchased. (Harvest Salad with Guava Vinaigrette).
tangerines and oranges
Since the dawn of time, oranges have been revered as a vital source of vitamin C. Additionally, they are fortified with potassium, folate, lutein, and vitamin A. It only takes one serving to get your recommended daily intake of vitamin C, with an 8-ounce glass of freshly squeezed orange containing 120 milligrams of vitamin C. In India, sweet lime is referred to as mausami locally. It is an abundant source of ascorbic acid. Per 100g, it provides about 50 mg of vitamin C. Sweet lime’s antiseptic qualities make it the ideal natural product for some magnificent care procedures that enhance the general health of the hair and skin.
A raw tomato with salt sprinkled on top provides about 20 mg of your recommended daily intake of ascorbic acid. But when tomatoes are combined into juice, you’ll get a lot more vitamin C. Real tomato juice contains between 120 and 127 milligrams of vitamin C in a single 8-ounce glass. Additionally, it contains large amounts of vitamin A and lycopene, a heart-healthy antioxidant that prevents cancer. When you include tomato juice and other gathered tomato products in the majority of your meal plans and food recipes, you’ll also get a lot of vitamin C.
There are many fruits that you might not think of as being high in vitamin C. For instance, the USDA estimates that a single serving of kiwi, or two kiwis, contains 128 mg of vitamin C. The USDA claims that if you choose the gold variety, just one gold kiwi will provide you with the same amount of vitamin C as two green kiwis.
Although you can eat the kiwi’s skin if you wash it first, most people prefer to remove it first. Our passion fruit smoothie, green fruit salad, and chocolate-pistachio kiwi are all made with kiwi.