10 Powerful Sources of Vitamin C
When we think of vitamin C, lemons often come to mind first. But there are actually plenty of foods rich in vitamin C in our kitchens. Vitamin C supports the normal functioning of the immune system, acts as an antioxidant protecting cells from oxidative stress, and helps the body produce collagen. It also enhances the absorption of plant-based iron, which is a lovely detail for women who menstruate. Plus, you don’t have to squeeze lemon on everything to get your vitamin C. Let’s explore some standout sources of vitamin C.
Bell Peppers: Red and green bell peppers are truly powerful options for vitamin C. They’re also a convenient source when eaten raw. A medium red bell pepper contains about 150–190 mg, while a green bell pepper has around 90–100 mg of vitamin C.
Kiwifruit: Small but mighty when it comes to vitamin C. Adding a few slices to your breakfast or snack can be a great boost to your daily intake. A medium kiwifruit has about 60–65 mg of vitamin C.
Strawberries: Satisfying your sweet tooth while getting vitamin C? Not a bad deal at all. Strawberries are one of the fruits rich in vitamin C and are easy to add to your plate when in season. A cup of strawberries contains about 85–90 mg of vitamin C.
Broccoli: Let’s not dismiss broccoli as just a “healthy vegetable.” It’s also a good source of vitamin C. However, cooking it for too long or at high heat can reduce its vitamin C content. A cup of chopped raw broccoli has about 80 mg of vitamin C.
Oranges: Classic, but let’s not overlook it just because it’s a classic. Oranges are one of the fruits rich in vitamin C and are super convenient to grab and go. A medium orange contains about 70 mg of vitamin C.
Lemons: Yes, we haven’t forgotten about lemons. But here’s a little detail: just because lemons contain vitamin C doesn’t mean they outshine all other sources. So while squeezing lemon on your salad is nice, it’s good to know that there are plenty of options beyond just lemons. A medium lemon has about 40–45 mg of vitamin C.
Parsley: Don’t underestimate that little sprig of parsley sitting on the edge of your plate. It’s one of the vegetables that contain vitamin C. Of course, we’re not saying that eating two sprigs of parsley will meet your daily needs. About a quarter cup of fresh parsley contains around 5 mg of vitamin C.
Kale: Kale is also a source of vitamin C. And you don’t have to limit it to salads; you can easily incorporate it into various dishes. A cup of chopped raw kale has about 20–25 mg of vitamin C.
Tomatoes: Tomatoes also contain vitamin C. They’re not a miracle on their own, but getting vitamin C from a variety of fruits and vegetables throughout the day is the best part. A medium tomato contains about 15–20 mg of vitamin C.
Potatoes: “Potatoes?!” Yes, potatoes are also among the foods that contain vitamin C. Since cooking method and time can affect the amount, it’s better to opt for shorter cooking methods rather than long ones. A medium potato has about 15–20 mg of vitamin C.
So, how much vitamin C do you need?
The recommended daily amount for adult women is 75 mg. It increases to 85 mg during pregnancy and 120 mg while breastfeeding. Smoking also raises daily requirements.
But you don’t need to weigh broccoli every day to keep track of milligrams. Regularly consuming a variety of fruits and vegetables is one of the best ways to meet your vitamin C needs.
Here’s a little tip: Vitamin C can enhance the absorption of plant-based iron. For example, pairing a lentil meal with bell peppers, tomatoes, or a lemony salad is a great match.
In short: We don’t need just one superfood for vitamin C. A bit of bell pepper, some fruit, a handful of greens… Variety is the key!
