Foods With More Vitamin C Than Oranges


Got the sniffles? Maybe you did not drink enough freshly squeezed orange and apple juice by winter? Do not worry: there are a dozen other sources of vitamin C. You may think popping pills will help, but it will not prevent colds like natural foods with C do. However, taking vitamin C tablets or even a multi-vitamin before the onset of cold symptoms can shorten your suffering. So, load up on this nutrient to lessen the severity of your colds.

Oranges have grown to become synonymous this vitamin, when, in fact, the 69.7 mg of the nutrient that a medium orange gives is less than many common fruits and veggies. Check out these ‘superfoods’ for a more power-packed punch of C.

Hot Chilli Pepper

These babies are loaded with vitamin C! Just half a cup of chopped chilli peppers provides 107.8 mg of C. Also, Capsaicin found abundantly in cayenne peppers, is what given peppers their heat may be good for lowering joint and muscle pain.

You can easily make a delicious red chilli pepper sauce and store it in the fridge. Or, try stuffing and baking seeded chilli peppers with leftover seafood and cheese. Prepare a tasty and healthy appetiser with this stuffed peppers recipe.

Capsicum or Bell Peppers

Also known as capsicum, one cup of chopped green bell pepper has 120 mg and the same amount of red bell peppers contain 190 mg. That is twice and thrice the amount of an orange, respectively. Red and orange peppers are great for eyes, thanks to beta-carotene. Green bell peppers are sweeter than red ones, but they also have lots of fibre.

Stuffed bell pepper recipes are not only easy to prepare and bake but are filled with nutrients. Simply char grill them whole with a dash of olive oil, or make delicious stuffed peppers, in Mexican or Mediterranean style.


Kale is a magical green that provides 80.4 mg of vitamin C. But it is loaded with other nutrients like vitamin K and A.This nutrition powerhouse gives a large dose of minerals and fatty acids too. No wonder kale is the perfect superfood ingredient for juicing, especially healthy green juices, – so read green juicing recipes, the latest health trend.


Another superfood green that is locally grown in India and Nepal is the drumstick tree. The moringa pods ripen in summer and are great for fighting off illness. But it is the moringa plant leaves that contain the really potent vitamins, minerals and bioactive compounds. They are especially rich in vitamin C and A.

100 grams of the fresh moringa pods contain an amazing 157% of the daily requirement of vitamin C!!


This low-calorie, cruciferous veggie is also loaded with vitamin C: 132 mg, plus lots of fibre.

But, there is even more reason to make Broccoli a part of your diet. Broccoli helps prevent cancer. The easiest way to prepare this vegetable is in a salad. Combine chopped broccoli, onions, bacon bits, and cheddar or mozzarella in a large bowl. Flavour broccoli salad with a vinegar, sugar and mayo dressing. Give your unique touch by topping the salad with chopped walnuts and raisins!


If you love roasted cauliflower, you will be delighted to know a small one gives 127.7 mg of vitamin C, plus some fibre and protein. So bake, boil, soup, and roast cauliflower in winter. They are great for blending for simple and creamy soups, well-spiced and topped with cheddar cheese.

Brussels sprouts

These little cabbages may not be loved for their taste but we love them for the healthy phytonutrients, fibre, and 74.8 mg of vitamin C they provide! Try roasting them or steaming them. To make a super tasty side-dish, brown boiled Brussels sprouts in butter, garnish with orange zest and hazelnuts.


One cup of raw strawberries has 84.7 mg of vitamin C, plus they promote heart health. Spring and summer bring with it beautiful berries, like strawberries and blueberries. If you can make jams, this berry makes good ones. Serve fresh strawberries and cream for dessert or with your tea. If you love baking, try having Victoria sponge cake topped with tons of strawberries for an English touch!

Tropical Fruits

Did you know that the mango, pineapple, kiwi, watermelon, and papaya are not only yummy but on the vitamin C rich foods list? Pineapples are more famous for their digestive enzymes that are good for digestion and are anti-inflammatory. We should also give the pineapple credit for providing 78.9 mg of vitamin C per fruit. Just two kiwis boast 137.2 mg of vitamin C, but these pretty fruits also give us potassium and copper. To add to the exotic fruits list, delicious mangoes to give us 122.3 mg dose of C, not to mention vitamin A too. Scientists have shown eating papaya relieves sinuses, brightens skin, and strengthens bones, plus it has 88.3 mg of vitamin C.

Summer Eating Tip:

Prepare a mouth-watering, refreshing and healthy tropical fruit salad in summer with these four exotic fruits. Toss all the ripe fruits together, garnish with lime juice and crushed mint. Accompany the fruit salad with Greek yoghurt. It is a super easy and tasty fruit salad recipe.

So how much vitamin C do you need?

You can check with nutritionists and experts, but the recommended daily vitamin C dose for adult men is 90 mg, and for women it is 75mg. Pregnant women need 85 85 mg, and breastfeeding moms need 120 mg a day. Smokers also require an additional 35 mg per day because smoking depletes C, which is a water-soluble vitamin, and easily gets removed with urine.

For those of you who cannot eat fresh fruits and vegetables every day, supplement your nutrient dose by shopping for vitamins and more.

Team Zotezo
We are a team of experienced content writers, and relevant subject matters experts. Our purpose is to provide trustworthy information about health, beauty, fitness, and wellness related topics. With us unravel chances to switch to a balanced lifestyle which enables people to live better!

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