When you think of vitamin C-rich foods, we bet oranges and lemons are the first things that come to your mind. And you’re not wrong in your assumption. Citrus fruits are packed with the goodness of Vitamin C, which is great for your immune system, controlling infections, healing wounds, and, of course, keeping you looking young. According to the National Institute of Health, the daily recommendation for an adult is 90 mg for men and 75 mg for women.
Let the numbers do the talking here. One raw lemon contains 45 mg of vitamin C, and lemon juice also acts as an antioxidant, which helps prevent other fruits and foods from browning. On the other hand, One medium orange has about 83 mg of vitamin C, while a medium-sized mandarin orange contains about 24 mg. Since oranges are seasonal, getting your daily dose of vitamin C into your diet would be hard. But did you know that other food sources are far superior regarding the amount of vitamin C they contain?
Here are 5 vitamin C-rich foods that make for better options than oranges and lemons.
1. Broccoli
Broccoli, a cruciferous vegetable, boasts a dense cluster of green florets attached to a thick stalk. It’s also a powerhouse of vitamins, including C and K, minerals like potassium and iron, and antioxidants. Half a cup of cooked broccoli has about 51 mg of vitamin C. Broccoli is so versatile that you can steam, roast, or sauté it, depending on your dish, time and effort. This nutrient-packed vegetable supports overall health, promotes digestion and heart health, and may help reduce the risk of chronic diseases.
2. Bell peppers
Colourful and bell-shaped, bell peppers come in varieties of red, yellow, orange, and green and have a sweet-tangy flavour with a crisp texture. Rich in vitamins A, C, and K and antioxidants, they promote eye health, boost immunity, and aid in blood clotting. The vitamin C content of bell peppers increases as they mature. Yellow peppers contain the highest vitamin C concentration of all sweet peppers: one large yellow pepper has 342 mg of vitamin C, more than twice the amount found in a green pepper.
3. Guava
This tropical and seasonal fruit is known for its sweet, aromatic flavour and vibrant green or yellow skin. It has soft, pink flesh filled with tiny edible seeds. Rich in vitamin C, fibre, and antioxidants, guava offers a refreshing taste and is enjoyed fresh in smoothies, jams, and desserts. A single guava contains about 125 mg of vitamin C. This tropical fruit contains more vitamin C per serving than many citrus fruits.
4. Cauliflower
Cauliflower, another versatile cruciferous vegetable on the list, is similar to broccoli, with tightly packed florets atop a thick stalk. The creamy white veggie is a nutritional powerhouse, boasting vitamins C, K, and B6, folate, and fibre. One small or medium cauliflower will give you as much as 127 mg of vitamin C. It’s also known to be low in calories and carbs, making it the perfect alternative for rice and pizza crusts.
5. Amla
Although small, amla is revered in Ayurvedic medicine for its many health benefits. It is also packed with the goodness of vitamin C, antioxidants, and minerals like calcium and iron. 100 gm of amla contains 600 mg of vitamin C. Amla is known to promote immune function, help aid digestion, and support hair and skin health. A bit sour and tangy in flavour, it’s often consumed fresh, dried, or as a juice. You can also use it in chutneys, pickles, and preserves for overall holistic wellness benefits all year round.
