November 23

7 Shocking Sources of Vitamin C (That Aren’t Citrus Fruits)


by Julie Baker

Citrus fruits and vitamin C may go hand in hand, but oranges and lemons don’t have exclusive rights to this essential vitamin by any means. There are tons of delicious options for getting your daily dose of vitamin C. Check out these surprising C-perstars!

1. Potatoes

This vegetable comes first because of how shocking it is. Potatoes and vitamin C sound like they don’t even belong in the same sentence. As strange as it may sound, potatoes can provide nearly 50% of your daily needs of vitamin C! White potatoes, sweet potatoes and russets are also rich in vitamin A.

2. Acerola Cherries

Many types of cherries are rich in vitamin C, but acerola cherries reign supreme. You only need to eat half a cup of these cherries to get almost 1,000% of the vitamin C your body needs. Plus, acerolas contain important antioxidants for fighting inflammation and helping with muscle repair.

3. Strawberries, Blackberries and Blueberries

Berries are a tasty, tangy way to make sure you’re hitting your vitamin C goals. Strawberries give you around 97 milligrams, which is over 100% of the daily value. Blueberries and raspberries provide 25%-35%.

Strawberries deliver tons of fiber and healthy nutrients at the same time. Some scientists think that berries even reduce your risk of colon cancer and breast cancer.

4. Kale

Leafy green veggies are a great source of vitamin C when you eat them raw. Fresh kale has 103% of your daily C. The only problem is that kale has a strong taste as is. The trick is to get creative.

One way to supercharge your immune system during flu season is by making strawberry-kale-ginger smoothies for breakfast:

  • 2 cups of raw kale, chopped
  • 1 medium banana
  • 1 cup strawberries
  • 1/2 teaspoon of fresh or ground ginger
  • 1/2 teaspoon turmeric or cinnamon
  • 1/2 cup skim milk

These fruits and spices help balance out the flavor of kale. Fresh ginger can be amazing for fighting off colds and infections, reducing inflammation and joint pain, and supporting your gut.

5. Red and Green Hot Peppers

Adding some spice to your life can do your immune system a big favor, too. Just one green chili gives you 110 mg of vitamin C. Jalapenos are rich in C, too, providing about 50% of the DV in half a cup.

6. Yellow Bell Peppers

Yellow bell peppers have a sweet, almost citrusy flavor that goes great with many recipes. A single large yellow pepper contains a whopping 341 mg of vitamin C! That’s about 400% of the DV for women.

If you’re having trouble getting kids to eat green peppers, try yellow peppers instead. The sweetness of yellow peppers is perfect for topping hot dogs, tacos, fajitas, pizza and salads. To get the most benefits, serve them raw or lightly sauteed.

7. Broccoli

Broccoli has a shocking amount of vitamin C. Even after you cook it, one cup still gives you about 60% of the DV. This tender veggie works beautifully as a side dish or a stir-fry star. It’s phenomenal for fiber and folate, too.

These are just a few of the rich sources of vitamin C available. Exotic fruits such as papayas and guavas are also excellent choices. Explore a colorful diet to support your immune system, heart, skin, eyes and bones.


Food, Fruit, Vitamins

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