7 Surprising Foods that Have Plenty of Vitamin C

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It can be hard to track all of the vitamins that are out there and which ones are the most important to take. Everyone is aware of vitamins A-D, but why does B get a bunch of numbers? Is there a Vitamin F you should be worrying about?

Every vitamin you take has certain benefits to it but today we’re going to be focusing on one vitamin in particular: Vitamin C. This vitamin is often what people tell you that you should be ingesting by the tenfold as soon as you start sneezing.

Besides fighting the common cold, Vitamin C also has a number of benefits like lowering your blood pressure and playing a hand in fighting some chronic diseases. Doctors recommend you get between 60-90 milligrams per day.

Most people know that oranges and orange juice come loaded with plenty of vitamin C, but what are some other options? Where else can you get this essential vitamin?

Below, we’re going to go over plenty of other food sources where you can be getting plenty of vitamin C.


One vegetable that has certainly risen in popularity over the past few years, kale is a great option for those who love salads and vegetables themselves.

This leafy green food is packed with vitamin C, giving you about 80 mg per cup of kale. While cooking does reduce the amount of vitamin C in kale, some studies show that by boiling or steaming it you can release more of the antioxidants.


Everyone knows broccoli because everyone remembers the first time they were presented with this tree-like vegetable. It was gross and there was no way you were going to eat it.

A half-cup of cooked broccoli provides about 50 mg of vitamin C, around half of your recommended daily value. Broccoli has also been linked to a decreased risk of cancer and heart disease.


This make sense, right? You might have often heard of scurvy running rampant through sailors on the high seas who didn’t get enough vitamin C.

Even though lemons can make your face pucker immediately, they do come with plenty of vitamin C. One whole lemon provides almost your entire daily recommended intake of vitamin C but if you’re a normal human being, you’re probably not biting into lemons.

You can add them to your food or water for a bit of extra taste and vitamin C.


Ah finally, a fruit that tastes good! Strawberries are delicious and one cup of strawberries will provide you with 99% of your daily vitamin C intake.

Not only that, but strawberries are full of other nutrients like folate and antioxidants. They have been shown to prevent cancer, vascular disease, and dementia.

We’ll let you go wild with your own ideas for where you can start putting more strawberries in your daily diet.


Peppers come in all kinds of different colors and the good news is they’re all good for you. If you like a little bit of spice, you can try to eat those green chili peppers that often come with meals.

The bigger the sweet or bell pepper, the more vitamin C it has. For example, one cup of yellow peppers is loaded with 137 mg of vitamin C which is 150% of your daily recommended intake.

Peppers can be added to salads or meals, or you can make delicious stuffed peppers for the whole meal. You really can’t go wrong.


Another fruit that will make you pucker, kiwis are delicious little fruits that come packed with 71 mg of vitamin C. These furry fruits have also been linked to reducing blood clots and the risk of stroke.

In other studies, they have been shown to increase blood cell activity. Adding a kiwi to your diet is easy, just be prepared to have a sticky mouth and hands for a while.

Thyme and Parsley

While you’re not going to be eating these outright, thyme and parsley come with plenty of vitamin C. One ounce of thyme has about 45 mg of vitamin C while two tablespoons of parsley have about 10 mg of vitamin C.

So the next time you’re looking to add a little spice and flavor to your food might as well check out these two spices.




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