These foods have more vitamin C than oranges

These foods have more vitamin C than oranges

  • 29 February 2020
When most people think about Vitamin C, oranges are the first food to spring to mind. Although citrus fruits are good sources of this vitamin, there are plenty of other fruits and vegetables which actually contain much more vitamin C than oranges.

Why do we need vitamin C?

It is an essential micronutrient, which means the body cannot make it itself. Vitamin C plays some very important roles in our bodies:

  • It helps keep the immune system healthy

  • It’s an antioxidant, so it fights off free radicals and protects your body against oxidative stress

  • It helps your body to absorb iron more efficiently

  • It is used to form collagen and has a role in maintaining cartilage, teeth and bones

  • It helps heal wounds

As it is a water-soluble vitamin it is excreted out the body, so it needs to be consumed frequently. So it’s not just during flu season when you need to maintain a good vitamin C intake - throughout the year you should be consuming enough so that it can fulfil all the roles listed above.

The recommended daily allowance (RDA) is 90 mg per day for adults, but many health professionals recommend you to consume much more than that. An orange has around 70 mg vitamin C, depending on its size.

A lot of fruit and veg you probably regularly eat are very high in this vitamin, you may not have even realized it! Instead of reaching for a glass of orange juice, you can fill your plate with these fruits and vegetables to boost your vitamin C intake.


Green, red, and yellow peppers are all good sources of vitamin C, but yellow peppers have the highest amount - 1 pepper has over 200 mg!


So it looks like kale may deserve its superfood status indeed - A cup of kale has about 80 mg. Other leafy green vegetables, like spinach, are also great sources.


Yes, even more reason to eat your greens. A cup of broccoli also has about 80 mg vitamin C.


This fruit is one of the best sources, with one fruit giving you more than 130 mg!


This humble herb is packed with vitamin C: It contains about 80 mg per cup. You’re unlikely to be eating cupfuls of parsley at a time, but use it to garnish dishes, and add chopped parsley to pasta and roast veggies and it’ll quickly add up to being a great source of vitamin C in your diet.


Good news for the carb conscious and banters who are eating their weight in cauliflower mash, rice and noodles. It has about 50 mg of vitamin C, which is a bit less than oranges but still makes it a superb source.


A cup of strawberries has about 85 mg vitamin C.

At the end of the day, as long as you’re eating several servings of a variety of fruits and veggies a day, you’ll be getting more than enough vitamin C to meet your body’s needs - no oranges required!