12 Foods With More Vitamin C Than Oranges

  • Author :
  • TATA AIG Team
  • Published on :
  • 30/12/2023

The very first thing that comes to mind when we think of vitamin C sources is oranges. Undoubtedly, orange is the seasonal fruit with the richest source of vitamin C.

But, as per the studies, a medium-sized orange has only 70 milligrams of vitamin C, which is comparatively less than other fruits and vegetables that are high in vitamin C.

There are many vitamin C-rich foods that one can take instead of oranges. Here in this blog, we will focus on vitamin c rich foods other than oranges.

Why the Need for Vitamin C-Rich Foods?

Vitamin C, also called ascorbic acid, is a water-soluble vitamin, which means it is dissolved in water and delivered to the body tissue, but it can't be restored in the body. That's why it should be consumed daily, either in the form of supplements or fruits and vegetables.

The human body needs vitamin C on a daily basis for performing various functions, such as:

Vitamin C intake helps in producing L-carnitine, collagen, and other neurotransmitters.

It also helps in boosting the immune system of the body.

Further, vitamin C also helps in excreting unwanted substances like reactive oxidative species from the body.

Daily intake of vitamin C also helps in absorbing iron.

It also enhances the wound-healing capacity of the body.

Other than this, vitamin C food's benefits also include improving cardiovascular health, lowering the risk of cataracts and fighting diabetes and anaemia.

List of Richest Sources of Vitamin C than Oranges

The daily intake of vitamin C in women is 75 mg and 90 mg in men. But since it is water soluble it needs to be consumed daily for meeting the nutritional requirements. Some of the popular vitamin C foods other than oranges are listed below:

Bell Peppers - The very first vegetable high in vitamin C is bell peppers of all kinds, such as orange, yellow, red and green. It contains more vitamin C than one orange. It has been concluded that yellow peppers contain 341 mg of vitamin C, while green bell peppers have 95 mg

Pineapple - Another fruit with the most vitamin C is pineapple, which is considered a tropical fruit. The fresh pineapple contains 79 mg of vitamin C, which is more than orange. But not just this, it also contains the enzyme bromelain, which assists in the digestion of protein.

Papaya- The next fruit high in vitamin C is Papaya, which is also a tropical fruit, and its texture is somewhat similar to mango. It has been found that the papaya contains 88mg of vitamin C. Besides this, tropical fruit also has other benefits, such as improving digestion, fighting cancer and more.

Kiwi - Another rich source of vitamin C is kiwi fruit, which contains 128 mg of vitamin C. Other than this, kiwi also helps in improving the sleep quality of the body. It also improves the immune system.

Broccoli - Next on our list is broccoli, which is a vegetable high in vitamin C. It has been concluded that cooked broccoli has 51 mg of vitamin C. Not just this, daily consumption of broccoli also helps in decreasing the risk of cancer.

Kale - Kale is another cruciferous vegetable that has 93 mg of vitamin C per 100 gm portion. Other than this, it is also rich in vitamin K, zeaxanthin and carotenoids. This vegetable helps in preventing inflammatory disease.

Mango - The king of fruit, mango is also a good source of vitamin C. It has been found that one mango contains 122 mg of vitamin C. Other than this, it is also a good source of the antioxidant "zeaxanthin" that keeps our eyes healthy.

Brussels sprouts - Another vegetable high in vitamin C is Brussels sprouts, which is best eaten as a salad. It has around 75 mg of vitamin C. Other than that, it is rich in cancer-fighting nutrients.

Cauliflowers - Cauliflower is also known as a versatile vegetable that is rich in nutrients. It has been found that per serving of cauliflower vegetables contains around 283 mg of vitamin C. The vegetable is fat-free and has very low sodium content.

Strawberries - Another vitamin C-rich food source is strawberries, which are also called ruby-hued berries. One cup of berries contains 85mg of vitamin C. It is the fruit that also helps in stabilising the blood sugar level.

Guavas - Guava is another tropical fruit high in vitamin C. It is known as the powerhouse of vitamin C as it contains 125 mg.

Cantaloupe - Last on the list is cantaloupe, which is another source of vitamin C. The fibre-rich fruit has around 17.4 mg of vitamin C. It is also packed with vitamin A.

Disease Caused by Vitamin C Deficiency

If individuals don't take the proper amount of vitamin C in a day frequently, then it can lead to vitamin C deficiency. Several diseases can caused by vitamin C deficiency, such as:

Scurvy

Hyperthyroidism

Bleeding gums

Anaemia

Skin diseases

The treatment for these diseases can be lengthy, depending on the risk. Most health practitioners suggest modification in diets and intake of vitamin C supplements.

Sometimes, the treatment plan can go up to a month, and it can put a burden on finances if individuals don't have a medical insurance cushion.

With a proper health insurance plan, individuals will be well prepared for any unforeseen medical emergencies. When you buy health insurance online, it is advisable to check the coverage and premium.

Tata AIG is a renowned insurance company that has a budget-friendly health insurance plan. Further, it has a network of 10000+ hospitals that offer cashless health insurance facilities.

Conclusion

Vitamin C is needed in the form of food to keep our body functions in check. It is an essential supplement for cardiovascular, blood vessels, and other body parts. Lack of vitamin C can lead to deficiency, which can cause various skin problems and other diseases.

To help with vitamin C intake, we have listed above various fruits and vegetables rich in vitamin C sources other than oranges.

FAQS

Which vegetables have the most vitamin C?

The vegetables high in vitamin C are bell peppers, white potatoes, cauliflowers, brussels sprouts, broccoli and more.

How can I get vitamin C in a day?

By consuming vitamin C-rich fruits and vegetables like pineapples, papaya, bell peppers, etc., one can fulfil the daily requirement of vitamin C.

Which vitamin C food is best for the skin?

The vitamin C foods that are good for the skin are orange, pineapple, kale, tomato, kiwi and more. These fruits and vegetables help in getting glowing skin.

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