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Sunday 10 December 2023

Seven foods with more vitamin C than oranges

Some examples of foods containing high levels of vitamin C.
Image from here

It's natural to turn to oranges and citrus fruits when looking for foods high in vitamin C but there are actually many more that contain the same amount, if not more, of this vital vitamin.

Colds and flu can often strike us down when we least expect it in winter, so it can be a good idea to protect ourselves as early as possible. Increasing the intake of vitamin C does just that as the nutrient helps to keep our immune system running as it should. 

The average orange contains about 82 mg of vitamin C, but other foods (mainly fruits and vegetables) offer the same or even more. Adding more of these foods high in vitamin C is a great way to boost your levels as they're easily found, usually affordable to buy, and they tend to be delicious staples of many meals.

A rotation of these foods is also important though, as our body cannot store sufficient amounts of vitamin C for long periods, so we need to make sure we are getting a consistent daily dose of it through food. So, which foods should you prioritise?

Foods high in vitamin C

1. Broccoli

Broccoli is a great way of getting vitamin C into your diet with around 90mg per 100g, that's 10mg more than the average orange. NHS doctor Dr Adam Sayedi, recommends steaming the vegetable in the microwave as this ensures the highest vitamin C concentration when you're eating it.

If you're looking to boost the power of broccoli even more then, Dr Sayedi explains that adding mustard seed extract to the veggie will boost the absorption of sulforaphane, which is an anti-inflammatory compound found in broccoli. So, another great benefit of this veggie is that it's also one of the high-fibre foods that reduce stress as well.

2. Bell Peppers

Another superhero vegetable is bell peppers. Also known as capsicum, these veggies have a huge vitamin C offering with yellow peppers being the highest source (183 mg per 100g when boiled), followed by red (171mg per 100g) then green (74mg per 100g)

"A medium-sized yellow pepper contains over 180mg of Vitamin C, over four times the daily recommended intake," explains Dr Sayedi. But there's no need to worry about having too much vitamin C in our systems, he adds, as our body naturally excretes any excess when we go to the toilet.

3. Kale

Whether you're a kale fanatic or not, there's no denying the numerous benefits this leafy green has for us with 93 mg per 100g. That's 13mg more than the standard orange, making them one of the best foods high in vitamin C.

It's also great for looking after your gut health in winter for the same reason and as kale is high in vital vitamin K, it can also help to improve your bone health.

4. Strawberries

There isn't much not to love about strawberries - not only are they one of the best superfoods for weight loss but they're also a great source of vitamin C, with 98mg of vitamin C per cup, a standard serving.

"Strawberries are rich in vitamin C and are also high in fibre and antioxidants. Antioxidants help neutralise free radicals, thereby protecting cells from oxidative stress and damage," explains nutritionist and health coach Lara Buckle.

5. Cauliflower

Much like broccoli, cauliflower is an essential to have in your fridge this winter. 265g of cauliflower, which is about the weight of one small head, offers almost 128mg of vitamin C.

It also doesn't matter how you prepare cauliflower. No matter whether you roast it, steam it, mash it, or put it in the air fryer, you can enjoy all the benefits of this nutrient-dense, versatile vegetable.

6. Brussels sprouts

Love them or loathe them, brussels sprouts have more vitamin C than oranges at 85mg per 100g. With such a small serving of sprouts offering a good amount of vitamin C, they're certainly superfoods when it comes to protecting our health in winter and helping us get more fibre in our diet.

What's more, as well as being one of the foods high in vitamin C, these little green veggies are chock full of antioxidants. Sprouts contain choline, which according to Dr Sayedi is essential for our memory, mood and muscle control. "The nutrient choline also helps protect our brains from Alzheimer's disease, reducing levels of homocysteine, a neurotoxin indicted in dementia," he says.

7. Kiwi

With 92.7mg of vitamin C per 100g, this fibrous green fruit is another great alternative to oranges for boosting vitamin C levels. Although perhaps that's not too surprising as much like oranges, kiwi is a citrus fruit.

It offers plenty of other benefits too though as it contains anti-inflammatory properties that can help ward off serious diseases, beware though, when turned into a juice, kiwi can become one of the foods that cause bloating as the high sugar levels and acidity pair with lower fibre levels, making it harder to digest.

How can I increase my vitamin C levels quickly?

Smoothies: According to nutritional therapist 
Andy Daly, smoothies with vitamin C-rich fruits and vegetables are an effective way to rapidly increase your vitamin C levels. Adding strawberries, kale and orange juice to your daily smoothie is a sure-fire way of topping up your intake. 

Go raw: With most of the aforementioned fruits and veggies, eating them raw is certainly an option and can be done in smoothie form too. Daly explains, "Consuming vitamin C-rich foods in their raw state can help boost vitamin C levels."

Avoid mixing with calcium: If you want to get some vitamin C in your system quickly then it's best to avoid consuming it alongside calcium-rich foods. Daly explains this is because they will interfere with vitamin C absorption, so it's best to keep them separate.

Pair it with vitamin E: Unlike calcium, vitamin E can complement the absorption of vitamin C explains Daly. So when eating foods rich in vitamin C it can be a good idea to pair them with almonds or sunflower seeds as they're rich in vitamin E and will give you an added boost.

Benefits of vitamin C

Vitamin C supports the immune system: There's a reason we need this vitamin so much through the winter months and that is because of the way it looks after our immune systems, which are often under threat during the cold season. Nutritionist Sophie Trotman says, "Vitamin C helps in the production of white blood cells, which are key to fighting infections."

It's an antioxidant: Having antioxidants in our diets is incredibly important, Trotman explains that they help to protect cells from the damage caused by free radicals which can lead to chronic diseases.
Vitamin C can help synthesise collagen: It's not just external benefits that vitamin C brings, the nutrient is vital for the synthesis of collagen. Trotman says, "Collagen is a protein that helps keep skin firm and healthy. It also aids in wound healing. So, vitamin C is great for skin health too."
It helps with iron absorption: Vitamin C improves the absorption of iron, says Trotman, which is why eating the foods mentioned is important.

Aim to get your vitamin C intake naturally through foods, especially in winter. However, supplements can sometimes be helpful, but always best to consult your doctor or medical team first when considering supplements. 
Words above taken from article here

Broccoli a good source of Vitamin C
Don't throw those broccoli stalks away - more to read here

Dear reader, you will find a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


The Happy Whisk said...

Delish! All produce that I love, love, love.

Happy weekend to you and Eddie.

Tom said...

...I like all of them.

Mari said...

Very interesting! I'm not a fan of broccoli but like the rest. Thanks for sharing!

J.P. Alexander said...

No lo sabía. Te mando un beso.

Linda said...

I did not know that about kale. Interesting.

Christine said...

I always thought oranges had the most vitamin C! Thanks for sharing this.

Angie's Recipes said...

I eat beef liver for Vitamin C.

Elkes Lebensglück said...

Interessaantes Thema ist das!
Danke dir
Hab einen schöne Adventzeit!
Lieben Gruss Elke

Margaret D said...

A good article on vitamin C.

Elephant's Child said...

Other than the sprouts I enjoy and eat them all.

roentare said...

I eat all of them now

DUTA said...

Kiwi fruit is indeed known for its high vitamin C content. For some reason, though, kiwi has become the only fruit that causes me some digestive discomfort. Pity, as I used to like it.

eileeninmd said...

I enjoy and eat most of them!
Happy Sunday, have a great day and happy week!

♥ Łucja-Maria ♥ said...

I love broccoli, cauliflower, kiwi, strawberries, Brussels sprouts, peppers. I don't like kale.
I send you hugs and greetings.

DeniseinVA said...

A great read! Thanks for all this info. All the best!

Victor S E Moubarak said...

I'm having difficulty choosing between oranges and broccoli.

God bless.

Debbie said...

good, helpful information!!!! i love broccoli but not cooked!!

Salty Pumpkin Studio said...

Great post
I read years ago there is a study that shows tangerines have more vitaimin C than oranges, especially for shortening the severity and length of colds. The problem is that tangerines aren't in the grocery store year round. For some reason, that information didn't increase the use of that citris fruit.

Bill said...

I eat most of those right now.

happyone said...

I enjoy all these foods. :)

Jeanie said...

I had no idea about any of these!

Marilyn @ MountainTopSpice said...

My husband and I ate a wonderful "veggie" meal last night - roasted cauliflower, turned into mashed cauliflower, it was so good. I roasted the cauliflower in the oven, and then pureed it, making it very similar to mashed potatoes! We enjoyed with stir fried zucchini from my garden, and garlic butter shrimp. I loved learning how vitamin C is in so many vegetables - very helpful information! Blessings to you :)

Lowcarb team member said...

REPLY TO Salty Pumpkin Studio who said...

"Great post
I read years ago there is a study that shows tangerines have more vitamin C than oranges, especially for shortening the severity and length of colds. The problem is that tangerines aren't in the grocery store year round. For some reason, that information didn't increase the use of that citrus fruit"

Hello and thank you for your comment.

"Overall, tangerines and oranges have similar nutrient profiles. However, tangerines tend to have slightly more calories per serving. They also contain a few more grams of carbs.

One notable difference between the nutrient profile of tangerines versus oranges is that oranges have more than double the amount of vitamin C.

That said, tangerines contain more vitamin A per serving. One 3.5-ounce serving of tangerine provides 14% of the daily value, while oranges offer 4%.

Both tangerines and oranges provide a good variety of nutrients, including potassium, thiamine and folate."

More to read here

All the best Jan

peppylady (Dora) said...

I like all of them.
Coffee is on.

Divers and Sundry said...

I had no idea! I'd rather eat than drink my food, so juices and smoothies aren't for me, but I need to eat more of these. Thanks!

Teresa said...

Todo me gusta y lo comemos con regularidad. Mis naranjas empiezan a estar maduras y están riquísimas. Besos.

carol l mckenna said...

Very informative post about Vitamin C ~ thanks, ^_^

Wishing you good health, laughter and love in your days,
A ShutterBug Explores,
aka (A Creative Harbor)

Conniecrafter said...

I do like half those things, I probably need to eat more strawberries