FoodNavigator: 11 Sources of Vitamin C that Exceed Oranges

mercredi 7 juin 2017

11 Sources of Vitamin C that Exceed Oranges

If you thought oranges were the best source of Vitamin C or ascorbic acid, think again. In reality, oranges are quite literally not the only fruit when it comes to that all important Vitamin C. Infact there are some foods that contain a lot more of the powerful antioxidant than a juicy orange, and in some cases, quadruple the amount, like the guava.

While oranges rack up a very respectable 50/59mg for every 100g, and there's no denying the pleasure of a freshly squeezed orange juice to ward off a cold, there are plenty of other fruits and vegetables where to get your Vitamin C fix.

Take a look at this list to find out foods with more vitamin C than oranges, you might just be surprised.

11 Good Sources of Vitamin C

1. Pineapple

Pineapple boasts 78.9 mg of vitamin C in a cupful plus the added benefit of the protein digesting enzyme bromelain that helps reduce swelling and bloating.

Click here for some delicious pineapple recipes.

2. Strawberries

Good news for strawberry lovers! Not only are the juicy sweet berries rich in manganese they also contain around 85 mg of vitamin C per cup.

Photo: Sharon Mollerus/Flickr

3. Broccoli

A cup of chopped, raw broccoli florets has about 81 mg of vitamin C meaning vegetable lovers can get their fix in stir frys to side dishes.

Not sure how to cook broccoli? Try these broccoli recipes.

4. Guava

This exotic fruit may not be such an easy find, but if you want to dose up on ascorbic acid they are an excellent source - with the amount of vitamin C per 100 g ranging from an impressive 183 mg to 243 mg (source Sceinzavegetariana.it). Almost quadruple that of an orange.

5. Hot Chillies

Seriously, heat aside, chillies contain a very high concentration of Vitamin C, 229 mg per 100 g. The only problem is going to be eating enough without getting hot under the collar.

6. Alpine Currants

Ribes or alpine currants are an eclectic fruit that can be used in savoury dishes. There are many types of currants, but what matters is that its vitamin C content is similar to guava: 200 mg per 100 g.

Photo: © Wikipedia / Aka

7. Bell Peppers

More accessible than chili peppers are the bell pepper which also contains high percentages of vitamin C. The levels might decrease to 166 mg per 100 grams, but that's still better than a modest orange containing only 59 mg only 100 g.

For tasty recipes with bell peppers click here.

8. Parsley

You'd struggle to base your diet on parsley alone, but remembering to add it to your dishes could give you the little extrea boost you need. Parsley contains about 162 mg of vitamin C per 100 g. Not bad for a leafy herb.

9. Kiwis

Modestly sized kiwis pack a mighty punch when it comes to competing with an orange. They rack up between 93 mg / 83 mg of vitamin C for every 100 g, or about 80 mg per fruit, almost the double of oranges.

Find out how to easily peel a kiwi here.

10. Brussel Sprouts

Love them or loathe them brussel sprouts boast 81 mg ascorbic acid per 100 g, making eating your greens good for you.

Let Gordon Ramsay convince you with a tasty brussel sprout recipe.

11. Papaya

Sold on exotic fruits? Then try tropical papaya which just squeezes in a little more vitamin C than the famous orange with 60 mg per 100 g.

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