Oranges are loaded with vitamin C, but they are not the only whole food source of this antioxidant vitamin. One naval orange has 82.7 milligrams (mg), or 92% of the recommended dietary allowance (RDA), which is 90 mg. Many fruits and vegetables contain more vitamin C than or close to that of oranges.
Vitamin C (ascorbic acid) is vital to the human body. Its roles include immune system function and wound healing. It is an essential nutrient that the body cannot create but must get from food or supplements.
1. Red Bell Peppers
One cup of red bell pepper provides 142% of the RDA for vitamin C at 128 mg. It is also loaded with other essential nutrients—potassium, folate, and vitamins A, B6, E, and K1.
Red bell peppers are a great source of fiber. They are also low in calories.
2. Guava
Guava’s vitamin C content is impressive. One single guava contains around 125 mg of vitamin C, or 138% of the RDA.
Guava is rich in an antioxidant called lycopene, and the whole plant may be helpful for managing various conditions, including inflammation, high blood pressure, and diabetes. Lycopene is a carotenoid compound that gives red and pink fruits their color.
What Are Antioxidants?
Antioxidants are molecules that protect you from harmful chemicals called free radicals that are produced inside cells during energy production. Free radicals can cause damage in the cell, including to genetic material (DNA). Antioxidants neutralize them. Vitamin C is an antioxidant.
3. Mango
One mango provides 122 mg of vitamin C, about 135% of the RDA. Mangos are a low-calorie, low-fat treat. They also contain high amounts of vitamin A, vitamin B6, folate, potassium, magnesium, and fiber.
Mangoes are also a great source of beta-carotene, which is vital for eye health. Yellow mangoes have more carotenoids, and redder mangoes offer more antioxidant and anti-inflammatory properties.
4. Strawberries
One cup of strawberries yields around 119 mg of vitamin C, which exceeds the recommended RDA. Strawberries are also known for their multiple antioxidants, including anthocyanins.
Anthocyanins are known for their anti-inflammatory and anticancer properties.They are active compounds in all types of berries.
5. Chili Peppers
Raw green and red chili peppers are rich sources of vitamin C. One cup of green chili peppers has 109 mg of vitamin C, or 121% of the RDA, while 1 cup of red chili peppers has 65 mg, or 72% of the RDA.
Chili pepper is also loaded with other nutrients, including magnesium, iron, calcium, and vitamins A, B, and E.
6. Papaya
One cup of papaya provides 88 mg of vitamin C or 98% of the RDA. This fruit is also known for its anti-inflammatory, antioxidant, anti-aging, and wound-healing properties.
Papaya is also a rich source of fiber and other nutrients, including calcium, potassium, magnesium, and copper, as well as vitamins A, B, E, and K.
7. Broccoli
One cup of chopped broccoli provides 81.2 mg of vitamin C, helping you to meet 90% of the RDA. Broccoli has also been linked to many health benefits due to its antimicrobial abilities and anti-inflammatory properties.
8. Pineapple
One cup of pineapple contains about 87% of the RDA for vitamin C at 78.9 mg. Pineapple contains antioxidants like flavonoids and phenolic acids, which can produce long-lasting benefits for the body. Pineapple also contains the enzyme bromelain, which may help improve digestion.
9. Kiwifruit
One cup of kiwifruit contains 74.7 mg of vitamin C, which is 83% of the RDA. Kiwi has been found to have various health benefits, including having anti-inflammatory, anticancer, and antidiabetic properties.
10. Brussels Sprouts
One-half cup of Brussels sprouts provides 48 mg of vitamin C, which can help you meet more than half of the RDA. Brussels sprouts are also rich in vitamin K, which is helpful for bone health and blood clotting. Their high fiber content can also support digestion and gut health.
The Kakadu Plum
Many exotic foods are rich in vitamin C. You may be able to find some of them at your local grocery store or farmer’s market.
Kakadu plums, for example, contain around 2,300–3,150 mg of vitamin C per 100 grams (3.5 ounces), which makes them the richest known source of vitamin C. Just one plum well exceeds the vitamin C RDA.
The Kakadu plum also contains phytochemicals (plant-based compounds) such as ellagic and gallic acids, which are known for their potent anti-inflammatory effects.
Health Benefits of Vitamin C
Vitamin C is an essential micronutrient that can benefit the body in many ways. It helps to create collagen, a protein essential for supporting healthy skin, tendons, ligaments, and blood vessels. It also promotes healthy and strong bones, cartilage, and teeth.
Additional health benefits of vitamin C include:
- Boosts immunity: Vitamin C has many immune system benefits. It encourages the production of white blood cells that protect the body against infection. It also helps white blood cells to function more effectively by protecting them from harmful free radicals. Vitamin C can also protect skin health and shorten wound healing time.
- May reduce the risk of chronic disease: Vitamin C is a powerful antioxidant that can support your immune system’s natural defenses. Antioxidants can protect the body from free radicals, which have been linked to chronic diseases.
- May help manage blood pressure: Studies have shown that optimal vitamin C levels can help lower blood pressure in people with high blood pressure and people without the condition.
- Reduces risk of heart disease: Some research suggests vitamin C may help reduce risk factors for heart disease, such as high blood pressure, high triglyceride or high low-density lipoprotein (LDL) cholesterol ("bad cholesterol") levels, and low levels of high-density lipoprotein (HDL) cholesterol ("good cholesterol"). Whether the reduced risk is from vitamin C intake or an overall healthy lifestyle is uncertain.
- Defends against dementia: Some research suggests optimal vitamin C levels may decrease the risk of dementia because they reduce inflammation near the brain, spine, and nerves.
How Much Do You Need?
The human body cannot make vitamin C on its own. That means you need to get your vitamin C from diet and supplements.
The amount of vitamin C you need will depend on various factors, including age, sex, and stage of life. Depending on your overall health or other lifestyle factors, you may need more or less vitamin C.
The National Institutes of Health (NIH) recommends the following daily vitamin C amounts for adults aged 18 and older:
- Men: 90 mg
- Women: 75 mg
- During pregnancy: 85 mg
- While lactating (breastfeeding): 120 mg
The NIH’s recommendations are the minimum to prevent deficiency. You may need more vitamin C to get the most benefits from this micronutrient because the recommendations do not consider weight, height, and overall health status. In addition, smokers need about 35 mg more per day because smoking can cause the body to use vitamin C more quickly.
If you are unsure about how much vitamin C you need, talk to a healthcare provider.
Should You Take Vitamin C Supplements?
If you eat a healthy diet, you are likely getting enough vitamin C. The body eliminates excess vitamin C in the urine and does not store it, so it has a low risk of toxicity.
If you are concerned about not getting enough vitamin C because you are a smoker or don’t eat enough fruits and vegetables, talk to a healthcare provider about whether you need a supplement.
The recommended vitamin C supplement dose is 500 mg daily, but your healthcare provider may recommend a higher dose. The upper tolerable limit for adults is 2,000 mg daily.
Some people take vitamin C supplements when they have a cold or the flu. Vitamin C supplements may slightly shorten the duration or severity of a cold. For most people, getting enough vitamin C in their diet is enough to keep the immune system healthy without the need for supplements.
Summary
Oranges are not the only food that can boost your vitamin C intake. Many other fruits and vegetables are also high in vitamin C, including guava, mango, broccoli, peppers, and strawberries. Vitamin C is vital for many body functions, including immune system function and digestive support.
How much vitamin C a person needs varies by age, sex, and health status. Most people can get enough vitamin C from their diet. If you are concerned about not getting enough vitamin C, check with your healthcare provider.
