We all know oranges pack a vitamin C punch, but many other foods are secretly loaded with this immune-boosting nutrient. Vitamin C helps your body repair tissues, absorb iron, and fight off those pesky colds. Ready for some surprising sources that might already be in your kitchen?
Let’s explore 10 foods with impressive vitamin C content—and 5 superstar options that contain even more!
1. Red Bell Peppers: Nature’s Sweet Surprise
Just one red bell pepper contains nearly three times the vitamin C of an orange! These crunchy veggies add vibrant color and sweet flavor to any dish.
Chop them into salads, stuff them with quinoa, or roast them to bring out their natural sweetness. Your immune system will thank you!
2. Broccoli: The Tree-Shaped Powerhouse
Mom was right about eating your broccoli! One cup delivers 90mg of vitamin C—nearly your entire daily requirement. Steam it lightly to preserve nutrients, or try it roasted with a drizzle of olive oil for a caramelized treat.
Even the stalks are packed with goodness, so don’t toss them!
3. Kiwi Fruit: Tiny But Mighty
Don’t let their size fool you! Two small kiwis provide more vitamin C than a large orange. Fuzzy on the outside, these green gems hide a sweet-tart flavor that works in smoothies, fruit salads, or simply sliced as a snack.
Fun fact: you can actually eat the skin if you scrub it well!
4. Strawberries: Berry Brilliant Boosters
Strawberries aren’t just for dessert—they’re vitamin C champions! A cup of these red beauties packs more vitamin C than a medium orange.
Beyond their sweet-tart flavor, strawberries contain antioxidants that fight inflammation. Freeze them for smoothies or toss fresh ones into your morning oatmeal for a nutritional upgrade!
5. Papaya: Tropical Treasure
Surprise! One cup of papaya cubes delivers about 88mg of vitamin C, along with digestive enzymes that help your tummy feel happy. The sunset-colored flesh has a mellow sweetness unlike any other fruit.
Try it with a squeeze of lime juice for breakfast, or blend it into a tropical smoothie for an immunity boost!
6. Brussels Sprouts: Tiny Cabbage Cousins
These mini cabbages might have a bad reputation, but they’re vitamin C superstars! A cup of cooked Brussels sprouts provides more than your daily vitamin C needs.
Roasting them with a drizzle of maple syrup transforms these little veggies into caramelized bites of heaven. Who knew nutrition could taste so good?
7. Pineapple: Spiky On The Outside, Healthy Inside
Beyond its tropical taste, pineapple packs a serious vitamin C punch! One cup provides about 79mg of this immune-boosting nutrient.
Pineapple also contains bromelain, an enzyme that reduces inflammation and helps digestion. Grill pineapple rings for a caramelized treat, or toss chunks into a spicy salsa for a sweet-heat combo!
8. Cauliflower: The Pale Powerhouse
Don’t let its pale color fool you—cauliflower is a vitamin C champion! One cup of this versatile veggie provides about 77% of your daily vitamin C needs. Cauliflower’s mild flavor makes it the perfect chameleon in your kitchen.
Roast it whole, rice it for a low-carb alternative, or blend it into creamy soups!
9. Cantaloupe: The Orange Orb Of Health
This sweet orange melon is a refreshing vitamin C source! Just one cup of cantaloupe cubes delivers about 58mg—more than half your daily requirement. Perfect for hot summer days, cantaloupe is 90% water, making it hydrating and nutritious.
Wrap melon slices with prosciutto for a sweet-savory snack, or blend it into a cooling smoothie!
10. Tomatoes: Fruit Disguised As Vegetables
Technically fruits, tomatoes deliver a surprising vitamin C boost! One medium tomato provides about 28% of your daily needs. Cooking actually increases the availability of certain nutrients in tomatoes.
Simmer them into sauce, roast them until caramelized, or slice them fresh with a sprinkle of salt for a simple vitamin boost!
11. Guava: The Tropical Champion
Hold onto your hats—guava contains four times more vitamin C than oranges! One small guava packs an incredible 125mg of vitamin C.
The sweet, aromatic flesh can be eaten whole—seeds, skin and all. Blend it into smoothies, add to tropical salsas, or simply enjoy this fragrant fruit as nature’s candy!
12. Acerola Cherries: Tiny Vitamin Bombs
These aren’t your average cherries! Acerola cherries contain a mind-blowing 1,600mg of vitamin C per 100g—about 30 times more than oranges. Native to the Caribbean, these tart little fruits are usually found as powder or supplement.
Add a teaspoon to smoothies or juices for an immunity explosion that’ll make oranges jealous!
13. Kakadu Plum: Australia’s Secret Superfood
The undisputed vitamin C champion of the world! This Australian native fruit contains up to 100 times more vitamin C than oranges—a whopping 5,300mg per 100g.
Aboriginal communities have treasured this tangy-sweet fruit for thousands of years. Now found in powders and supplements, a tiny amount gives your smoothies or breakfast bowls a massive nutritional upgrade!
14. Camu Camu: Amazonian Superfruit
From the Amazon rainforest comes this vitamin C powerhouse! Camu camu berries contain about 60 times more vitamin C than oranges. The tart, cherry-sized fruits are typically dried and powdered for easier use.
A half-teaspoon in your morning smoothie delivers more vitamin C than a whole bag of oranges! Talk about efficient nutrition!
15. Rose Hips: The Forgotten Vitamin Treasure
Those little red bulbs left after roses bloom? They’re vitamin C goldmines! Rose hips contain about 40 times more vitamin C than oranges.
Traditionally brewed into teas during cold season, these tangy-sweet fruits can also be made into jams or syrups. Foragers prize them as nature’s vitamin pills—just watch out for the irritating hairs inside!