Many people rely on oranges as a source of vitamin C, but several other foods contain higher levels of this essential nutrient, often without receiving the same recognition. Consuming a variety of vitamin C-rich fruits and vegetables is important for maintaining optimal immune function and skin health.
While oranges are well-known for their vitamin C content, Brussels sprouts also provide a significant amount – approximately 85 milligrams per 100 grams, nearly meeting the daily requirement for adults. Although, several other foods surpass both in vitamin C levels.
Here are four foods with higher vitamin C content that can be incorporated into your daily diet, according to Health.com:
1. Red Bell Peppers
Vitamin C content: 140 mg per 100 grams (raw), or about 121 mg per one cup.
Red bell peppers are among the most nutrient-dense sources of vitamin C, containing almost twice the amount found in Brussels sprouts. Beyond boosting the immune system and promoting skin health, red bell peppers also contain natural carotenoids that act as antioxidants, protecting cells from damage.
How to consume: They can be eaten raw, added to salads, or sautéed as a side dish.
2. Guava
Vitamin C content: 228 mg per 100 grams, or about 125 mg per one fruit.
Guava is one of the fruits with the highest vitamin C content globally. This nutrient helps protect the body’s cells from oxidative stress and supports the immune system. Guava is also rich in fiber, which promotes digestive health and increases feelings of fullness.
How to consume: Enjoy it fresh, as juice or a smoothie, or as part of a fruit salad.
3. Broccoli
Vitamin C content: 90 mg per 100 grams (raw), or about 82 mg per one cup.
Broccoli, a relative of Brussels sprouts, contains more vitamin C when consumed raw. Cooking can reduce vitamin C levels, so brief cooking methods like steaming are recommended to preserve its nutritional value.
How to consume: It’s suitable for stir-fries, roasted vegetables, or salads.
4. Kale
Vitamin C content: 93 mg per 100 grams (raw).
Kale offers a higher vitamin C content than Brussels sprouts by weight, especially when eaten raw. This leafy green is also rich in vitamin K, which is important for maintaining healthy bones and heart function.
How to consume: Mix it into salads, smoothies, or lightly sauté it to retain its nutrients.
Vitamin C is an essential nutrient that plays a role in boosting the immune system, helping form collagen for skin and joints, and protecting cells from damage caused by free radicals. Because it is water-soluble and not stored in the body for long periods, daily vitamin C intake is necessary through a balanced diet.
Certain groups are at risk of vitamin C deficiency, including smokers, individuals with nutrient absorption disorders, and those with limited dietary variety. In addition to the foods listed above, vitamin C can also be found in kiwi, strawberries, tomatoes, melon, cauliflower, and various other fruits and vegetables, making dietary diversity key to optimal daily nutrition.
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Source : Health
