When you think of vitamin C, your mind likely goes straight to citrus, specifically oranges. However, there are a lot of different sources for vitamin C that will not leave you hoarding oranges like a pirate about to head out to sea. But before we explore those options, why is vitamin C important in the first place? “Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process. Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals…[it] also helps your body absorb and store iron.”[1] Knowing this, it is also important to make sure you get enough vitamin C. “The Recommended Dietary Allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.” [2]Of course, talk to your doctor before making any changes to your diet or exercise routine and your personal physician can advise you on the specific amounts you need for your optimum health.

            Keeping all of that in mind, what are some of the sources for vitamin C for your diet outside of oranges?

1.      Red Peppers. Despite not having as much positive PR as citrus, red peppers rival the amount of vitamin C found in oranges with up to 95 mg per 1/2 cup. “They’re also a good source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium.” Plus, red peppers make for a great quick and easy snack when sliced for a salad or used to scoop hummus or your favorite dip.

2.      Kiwis. “With around 70 milligrams of vitamin C per medium kiwi—ounce for ounce, more than oranges. They have fiber as well as flavonoids and carotenoids, which are antioxidants that help protect your cells. Most people peel them first, but the skin has good nutrients and fiber.” However, if you cannot stomach the fuzzy skin, feel free to peel the fruit and stick to the delicious green fruit inside.

3.      Strawberries. This summer favorite contains about 85 mg of vitamin C per cup. "They’re also low in calories and high in fiber and a variety of antioxidants.” Strawberries are delicious in salads, smoothies, or just on their own.

4.      Broccoli. Although this might have been a childhood favorite, “a 1/2 cup of cooked broccoli has about 50 mg of vitamin C. It also has loads of fiber and plenty of other antioxidants.” Steaming it may help broccoli maintain more of its vitamin quality than other methods like boiling, but you could also sauté it in a bit of lemon juice to cut some of the bitterness in the taste.

5.      Cantaloupe. In addition to 60 mg of vitamin C per cup, “this melon has a big variety of nutrients—carotenoids, B vitamins, potassium, magnesium, copper, [and] flavonoids.”[3] While delicious on its own, cantaloupe is also an excellent component for smoothies alongside carrots and perhaps a bit of mint.

What are your favorite ways to add vitamin C to your diet? Tag us on social media to show us your meal prep paired with your daily dose of Strong OG!

[1] “Vitamin C.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Nov. 2020, https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932#:~:text=Vitamin%20C%20is%20an%20antioxidant,disease%2C%20cancer%20and%20other%20diseases.

[2] “Vitamin C.” The Nutrition Source, Harvard University, 27 May 2021, https://www.hsph.harvard.edu/nutritionsource/vitamin-c/.

[3] Bhargava, Hansa D. “Sources of Vitamin C Other than Oranges.” WebMD, WebMD, 8 Oct. 2020, https://www.webmd.com/food-recipes/ss/slideshow-vitamin-c-sources.