10 Foods That Deliver More Vitamin C Than an Orange

1. Red Bell Peppers

One cup of red bell pepper provides 142% of the RDA for vitamin C at 128 mg. It is also loaded with other essential nutrients—potassium, folate, and vitamins A, B6, E, and K1.

Red bell peppers are a great source of fiber and are also low in calories.

2. Guava

Guava’s vitamin C content is impressive. One single guava contains around 125 mg of vitamin C, or 138% of the RDA.

Guava is rich in an antioxidant called lycopene, and the whole plant may be helpful for managing various conditions, including inflammation, high blood pressure, and diabetes. Lycopene is a carotenoid compound that gives red and pink fruits their color.

3. Mango

One mango provides 122 mg of vitamin C, about 135% of the RDA. Mangos are a low-calorie, low-fat treat. They also contain high amounts of vitamin A, vitamin B6, folate, potassium, magnesium, and fiber.

Mangos are also a great source of beta-carotene, which is vital for eye health. Yellow mangos have more carotenoids, and redder mangos offer more antioxidant and anti-inflammatory properties.

4. Strawberries

One cup of strawberries yields around 119 mg of vitamin C, which exceeds the recommended RDA. Strawberries are also known for their multiple antioxidants, including anthocyanins.

Anthocyanins are known for their anti-inflammatory and anticancer properties.

5. Chili Peppers

Raw green and red chili peppers are rich sources of vitamin C. One cup of green chili peppers contains 130% of the RDA for vitamin C.

How Much Do You Need?

The human body cannot make vitamin C on its own. That means you need to get your vitamin C from diet and supplements. The amount of vitamin C you need will depend on various factors, including age, sex, and stage of life.

Should You Take Vitamin C Supplements?

If you eat a healthy diet, you are likely getting enough vitamin C. The body eliminates excess vitamin C in the urine and does not store it, so it has a low risk of toxicity.

If you are concerned about not getting enough vitamin C because you are a smoker or don’t eat enough fruits and vegetables, talk to a healthcare provider about whether you need a supplement.

Summary

Oranges are not the only food that can boost your vitamin C intake. Many other fruits and vegetables are also high in vitamin C, including guava, mango, broccoli, peppers, and strawberries. Vitamin C is vital for many body functions, including immune system function and digestive support. How much vitamin C a person needs varies by age, sex, and health status. Most people can get enough vitamin C from their diet. If you are concerned about not getting enough vitamin C, check with your healthcare provider.