11 Foods to eat for More Vitamin C

Vitamin C is a powerful antioxidant known to support many areas of well-being, including immune health, brain health, skin health, and heart health. As a water-soluble vitamin, your body has not stored it for long, meaning that it is important to supplement or include vitamin C foods in your diet.

So how much do you need? According to the National Institutes of Health, the recommended daily allowance (RDA) for vitamin C is 90 mg for adult men and 75 mg for adult women. Pregnant women should aim for 85 mg while lactating women should get 120 mg.

Most people think of oranges when it comes to vitamin C, but there are many other great fruits and vegetables that have similar amounts or even more.

Top Vitamin C Foods (per 1 cup)

1 Guava: 377 mg

Depending on where you live, guava can be difficult to find, but this superfood is well worth exploring due to its nutrient content.

2 Papers: 190 mg - 341 mg

Pepper feeds your body vitamin C as well as beta-carotene, an antioxidant known for its vision health properties. Enjoy green, red, yellow or orange peppers as a healthy breakfast with avocado or cottage cheese or add them to your favorite recipe. Vitamin K rich

3 Kiwi: 167 mg

Kiwi is a great addition to smoothie and yogurt bowls and for good reason. Kiwis also contain flavonoids and potassium for added benefits. Vitamin C rich orange

4 Orange: 96 mg

Do not care! Even though they are not the top choice, oranges still contain a lot of vitamin C. Enjoy a glass of orange juice or a bowl of orange slices, and you've got plenty of vitamin C throughout the day. Vitamin C rich strawberries

5 Strawberries: 89 mg

Strawberries are one of the most really useful berries for your health. Along with vitamin C, they deliver other major antioxidants and are a good source of fiber.

6 Papaya: 88 mg

Papaya is a great source of both vitamin C and A and also contains beneficial enzymes such as papain. Add one of the yogurt, smoothies, oatmeal or cottage cheese for an extra boost of flavor. Vitamin C rich black

7 Kale: 87 mg

While all dark leafy greens contain a good amount of vitamin C, kali is by far the best option. Using it as a base in salads or smoothies will give you vitamin C as well as vitamin A. Other nutrients rich in vitamin C, such as kohlri, will also be found.

8 kohlrabi: 84 mg

Kohlrabi is a prime example of not judging a vegetable from its cover. This unique looking vegetable can be cooked as a fry, which is used in place of cabbage for Kobelav or even put in noodles. Try this vitamin C in your next recipe. Vitamin C rich broccoli

9 broccoli: 81 mg

Of course Brockley is going to make the list! Children may not be fans of it, but it is packed with essential nutrients like vitamins C and K. Add it to the veggie plate, and take it away from breakfast! Pineapple is rich in vitamin C.

10 Pineapple: 79 mg

Like papaya, pineapple is a delicious tropical fruit that gives a good amount of vitamin C. It also contains bromelain, which is known to support digestive health. Add pineapple to your smoothie or drink it as a juice. Brussels are rich in Vitamin C.

11 Brussels sprouts: 75 mg

Along with vitamin C, they are vitamins K and A, folate, potassium, manganese and fiber.

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