All Women's Talk

9 Sources of Vitamin C ...

By Jennifer

With cold season upon us, we’re all looking for sources of vitamin C to keep our immune systems (and us!) healthy. If you’re tired of slugging orange juice and popping vitamin C pills, you’re in luck, because citrus fruits aren’t the only, or even the best, sources of vitamin C! There are lots of places to get your daily dose of vitamin C, from my favorite tropical fruit to a tasty leafy green; let’s have a peek!

1 Bell Peppers

One cup of chopped red bell pepper contains about twice the vitamin C you ought to get in one day… amazing! It’s truly one of the best natural sources of vitamin C. Add it to soup or salad, or just munch bell pepper strips raw — either way, bell pepper is nutritious and delicious!

2 Oranges

Ah-ha, the fruit most often identified with vitamin C! Are you surprised it’s taken so long to get to a citrus fruit? They’re definitely near the top of the list, with one navel orange containing 163% of the recommended dose of vitamin C. Another reason to love oranges? According to a recent study, merely the scent of them makes people happy!


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3 Strawberries

A handful of fresh strawberries is an ideal snack, one to cure even the sweetest sweet tooth. Aside from being a good source of fiber and manganese, they’re also loaded with vitamin C, 149% of the recommended daily dose. Imagine the vitamin C boost from a papaya strawberry smoothie!

4 Papayas

If you’re a fan of the fruit smoothie, then you’re probably already familiar with this tasty tropical fruit, but did you know one serving (about a cupped handful of cubes) contains 144% of the recommended daily amount of vitamin C? It’s also loaded with vitamin A, potassium and fiber. And though it’s not always easy to find in winter, its sweet flavor will remind you of sunshine, of days at the pool-side with a smoothie in your hand.

5 Kiwi Fruit

Also known as Chinese gooseberries (I think I learned that in Fruit Ninja), kiwis are another fantastic source of vitamin C. One peeled kiwi fruit contains 141% of the vitamin C you’ll need in a day, and they’re such a tangy-sweet treat!

6 Kale

Looking for a way to spice up a salad and get your vitamin C at the same time? Add a handful of fresh baby kale! That little handful will add a burst of flavor to your mixed greens, and it will give you 134% of your vitamin C for the day.

7 Cantaloupe

I love cantaloupe! It’s so refreshing on a hot summer day… and one cup of diced cantaloupe contains 108% of the recommended amount of vitamin C. So it’s a sweet summer treat you can enjoy guilt-free!

8 Broccoli

Broccoli is something of a super-food. It contains an impressive amount of riboflavin, vitamin B6, magnesium, potassium, manganese… and, you guessed it, vitamin C. One serving of flowerets contains a little more than one day’s worth of vitamin C.

9 Pineapple

Not that one person could eat an entire pineapple in one sitting, but one pineapple contains 282% of the USDA allowance of vitamin C. One serving (about a cup of slices) contains about half of what you should get in one day, and it won’t give you the tummy-ache an entire pineapple would.

I had no idea bell peppers were such a wonderful source of vitamin C, did you? I was surprised by a lot of these, actually… which of them came as a surprise to you, and which did you already know about? Which of these is your favorite? Do tell!

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