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Beyond Oranges: Foods High in Vitamin C

By Sara Butler

With cold and flu season in full swing, it’s important as ever to make sure you get as much Vitamin C as you can. If you think that oranges are going to be the best vehicle to meet your daily dose of Vitamin C, then you will need to think again. There are several foods that can pack a much bigger punch of Vitamin C into your day than the orange, and here are just a few.

Chili Peppers

Take a walk on the spicy side with some chili peppers! Just a half cup of chopped chilies can provide you with 107 milligrams of Vitamin C. Researchers have also found the capsaicin that provides chili peppers with their spice can help to relieve muscle and joint pain, too!

Red and Green Bell Peppers

Just one cup of red bell pepper has about three times as much Vitamin C as an orange at 190 milligrams. They also happen to be a great source of Vitamin A, which helps to promote eye health.

One cup of green bell peppers has about 120 milligrams of Vitamin C, which is 200 percent of your recommended daily allowance! They also happen to be a fantastic source of fiber, which helps you to feel fuller for longer and keep you regular!


If you haven’t already, you should give kale a chance. One cup of kale has 80 milligrams of Vitamin C, and also packs in more than the daily recommended amount of Vitamin K and Vitamin A, plus a variety of other essential fatty acids and minerals your body needs to stay healthy.

Broccoli and Cauliflower

Broccoli has 132 milligrams of Vitamin C per serving while contributing only 30 calories. There’s some research that shows promising results in broccoli’s ability to help prevent certain cancers, too.

The cruciferous cousin of broccoli, cauliflower, has 128 milligrams of Vitamin C per serving, plus 5 grams of protein and 5 grams of fiber! So feel free to munch on these veggies freely for your health!


One cup of strawberries has 85 milligrams of Vitamin C, as well as folate that helps to promote heart health. They also can help to whiten your teeth naturally – bet you didn’t know that! Strawberries are one awesome and multi-tasking fruit!

So, add some variety to your diet and get more Vitamin C at the same time!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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