In This ArticleView AllIn This ArticleBroccoliKiwiBell PeppersGuavaPineapplePapaya

In This ArticleView All

View All

In This Article

Broccoli

Kiwi

Bell Peppers

Guava

Pineapple

Papaya

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, per theUSDA, one orange is almost all you need to meet your daily dose (according to theNational Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men).Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body andboosting iron absorptionfor vegetarians and vegans. Most of us get enough vitamin C daily and aren’t at risk for a vitamin C deficiency. But when you’re looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.Healthy Vitamin C-Rich RecipesBroccoliPictured Recipe:Broccoli with Balsamic MushroomsWhen people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to theUSDA, 1 cup of chopped broccoli has 81 mg of vitamin C. If you’re looking for a delicious way to enjoy this veggie, try kid-approvedSautéed Broccoli with Peanut Sauceor try our cheesyBroccoli & Quinoa Casserole.KiwiPictured Recipe:Mango & Kiwi with Fresh Lime ZestThere are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per theUSDA. If you opt for the gold variety, according to theUSDA, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis.While you can eat the skin of the kiwi (wash it first), most people like toremove it before eating. We love kiwi in ourPassion Fruit Smoothie,Green Fruit SaladandChocolate-Pistachio Kiwi.Bell PeppersPictured Recipe:Spanakopita Stuffed PeppersWhether you’re dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. According to the USDA, a 4-ounce serving (about 3/4 of a large pepper) of rawgreen bell pepperhas 80 mg of vitamin C, while the same amount ofyellow bell pepperhas 184 mg,red bell pepperhas 142 mg, andorange bell pepperprovides 158 mg of vitamin C.If you can’t imagine biting into a bell pepper like an apple, try slicing them and dipping them intoClassic Hummusor using them for thisRoasted Bell Pepper Salad with Mozzarella & Basil.GuavaAny Lane/PexelsThis often-overlooked fruit is deliciously nutritious! According to theUSDA, guava has just 37 calories, 8 grams of carbs, 3 g of fiber and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that’s where much of the vitamin C lives.If you’ve never eaten guava, some say it’s a cross between strawberry and pear in flavor. We love eating the whole fruit as is or cutting it up and adding it to fruit salad. You can also buy guava puree to use in recipes, like in the vinaigrette for ourEnsalada de la Huerta con Vinagreta de Guayaba (Harvest Salad with Guava Vinaigrette).PineapplePictured Recipe:Piña Colada Nice CreamAccording to theUSDA, a cup of fresh cubed pineapple has 79 mg of vitamin C—exactly what you need to give your immune system a little boost! With that said, it’s important to note that canned pineapple contains less vitamin C than raw pineapple. According to theUSDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup.Aside from vitamin C, pineapple alsohelps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it’s perfect for enjoying in a variety of different ways—including thisStrawberry-Pineapple SmoothieorPineapple & Avocado Salad.How to Cut a PineapplePapayaJenny HuangPictured Recipe:Dulce de Papaya con Jengibre y Cúrcuma (Candied Green Papaya with Ginger & Turmeric)Another tropical fruit, papaya is very similar in texture to mango. According to theUSDA, 1 cup of cubed papaya has 88 mg of vitamin C.Papaya has been linked to some impressive health benefits, including strengthening the immune system, fighting cancer, decreasing inflammation and improving digestion.Cut it into bite-size cubesand enjoy it with some fresh-squeezed lime juice.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, per theUSDA, one orange is almost all you need to meet your daily dose (according to theNational Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men).Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body andboosting iron absorptionfor vegetarians and vegans. Most of us get enough vitamin C daily and aren’t at risk for a vitamin C deficiency. But when you’re looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.Healthy Vitamin C-Rich RecipesBroccoliPictured Recipe:Broccoli with Balsamic MushroomsWhen people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to theUSDA, 1 cup of chopped broccoli has 81 mg of vitamin C. If you’re looking for a delicious way to enjoy this veggie, try kid-approvedSautéed Broccoli with Peanut Sauceor try our cheesyBroccoli & Quinoa Casserole.KiwiPictured Recipe:Mango & Kiwi with Fresh Lime ZestThere are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per theUSDA. If you opt for the gold variety, according to theUSDA, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis.While you can eat the skin of the kiwi (wash it first), most people like toremove it before eating. We love kiwi in ourPassion Fruit Smoothie,Green Fruit SaladandChocolate-Pistachio Kiwi.Bell PeppersPictured Recipe:Spanakopita Stuffed PeppersWhether you’re dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. According to the USDA, a 4-ounce serving (about 3/4 of a large pepper) of rawgreen bell pepperhas 80 mg of vitamin C, while the same amount ofyellow bell pepperhas 184 mg,red bell pepperhas 142 mg, andorange bell pepperprovides 158 mg of vitamin C.If you can’t imagine biting into a bell pepper like an apple, try slicing them and dipping them intoClassic Hummusor using them for thisRoasted Bell Pepper Salad with Mozzarella & Basil.GuavaAny Lane/PexelsThis often-overlooked fruit is deliciously nutritious! According to theUSDA, guava has just 37 calories, 8 grams of carbs, 3 g of fiber and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that’s where much of the vitamin C lives.If you’ve never eaten guava, some say it’s a cross between strawberry and pear in flavor. We love eating the whole fruit as is or cutting it up and adding it to fruit salad. You can also buy guava puree to use in recipes, like in the vinaigrette for ourEnsalada de la Huerta con Vinagreta de Guayaba (Harvest Salad with Guava Vinaigrette).PineapplePictured Recipe:Piña Colada Nice CreamAccording to theUSDA, a cup of fresh cubed pineapple has 79 mg of vitamin C—exactly what you need to give your immune system a little boost! With that said, it’s important to note that canned pineapple contains less vitamin C than raw pineapple. According to theUSDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup.Aside from vitamin C, pineapple alsohelps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it’s perfect for enjoying in a variety of different ways—including thisStrawberry-Pineapple SmoothieorPineapple & Avocado Salad.How to Cut a PineapplePapayaJenny HuangPictured Recipe:Dulce de Papaya con Jengibre y Cúrcuma (Candied Green Papaya with Ginger & Turmeric)Another tropical fruit, papaya is very similar in texture to mango. According to theUSDA, 1 cup of cubed papaya has 88 mg of vitamin C.Papaya has been linked to some impressive health benefits, including strengthening the immune system, fighting cancer, decreasing inflammation and improving digestion.Cut it into bite-size cubesand enjoy it with some fresh-squeezed lime juice.

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, per theUSDA, one orange is almost all you need to meet your daily dose (according to theNational Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men).

Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body andboosting iron absorptionfor vegetarians and vegans. Most of us get enough vitamin C daily and aren’t at risk for a vitamin C deficiency. But when you’re looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.

Healthy Vitamin C-Rich Recipes

broccoli and mushrooms on a stone tray

Pictured Recipe:Broccoli with Balsamic Mushrooms

When people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to theUSDA, 1 cup of chopped broccoli has 81 mg of vitamin C. If you’re looking for a delicious way to enjoy this veggie, try kid-approvedSautéed Broccoli with Peanut Sauceor try our cheesyBroccoli & Quinoa Casserole.

Mango & Kiwi with Fresh Lime Zest

Pictured Recipe:Mango & Kiwi with Fresh Lime Zest

There are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per theUSDA. If you opt for the gold variety, according to theUSDA, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis.

While you can eat the skin of the kiwi (wash it first), most people like toremove it before eating. We love kiwi in ourPassion Fruit Smoothie,Green Fruit SaladandChocolate-Pistachio Kiwi.

Spanakopita Stuffed Peppers

Pictured Recipe:Spanakopita Stuffed Peppers

Whether you’re dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. According to the USDA, a 4-ounce serving (about 3/4 of a large pepper) of rawgreen bell pepperhas 80 mg of vitamin C, while the same amount ofyellow bell pepperhas 184 mg,red bell pepperhas 142 mg, andorange bell pepperprovides 158 mg of vitamin C.

If you can’t imagine biting into a bell pepper like an apple, try slicing them and dipping them intoClassic Hummusor using them for thisRoasted Bell Pepper Salad with Mozzarella & Basil.

Any Lane/Pexels

a photo of cut guava on a cutting board

This often-overlooked fruit is deliciously nutritious! According to theUSDA, guava has just 37 calories, 8 grams of carbs, 3 g of fiber and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that’s where much of the vitamin C lives.

If you’ve never eaten guava, some say it’s a cross between strawberry and pear in flavor. We love eating the whole fruit as is or cutting it up and adding it to fruit salad. You can also buy guava puree to use in recipes, like in the vinaigrette for ourEnsalada de la Huerta con Vinagreta de Guayaba (Harvest Salad with Guava Vinaigrette).

Piña Colada Nice Cream in green bowls

Pictured Recipe:Piña Colada Nice Cream

According to theUSDA, a cup of fresh cubed pineapple has 79 mg of vitamin C—exactly what you need to give your immune system a little boost! With that said, it’s important to note that canned pineapple contains less vitamin C than raw pineapple. According to theUSDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup.

Aside from vitamin C, pineapple alsohelps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it’s perfect for enjoying in a variety of different ways—including thisStrawberry-Pineapple SmoothieorPineapple & Avocado Salad.

How to Cut a Pineapple

Jenny Huang

Dulce de Papaya con Jengibre y Cúrcuma (Candied Green Papaya with Ginger & Turmeric)

Pictured Recipe:Dulce de Papaya con Jengibre y Cúrcuma (Candied Green Papaya with Ginger & Turmeric)

Another tropical fruit, papaya is very similar in texture to mango. According to theUSDA, 1 cup of cubed papaya has 88 mg of vitamin C.

Papaya has been linked to some impressive health benefits, including strengthening the immune system, fighting cancer, decreasing inflammation and improving digestion.Cut it into bite-size cubesand enjoy it with some fresh-squeezed lime juice.

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