Surprising Sources of Vitamin C

Old news: Oranges contain tons of Vitamin C. Eat one to help stave off that impending cold or boost your immune system. Newsflash: Goodbye, oranges. There are plenty of other delicious foods with as much, if not more, Vitamin C than the antiquated orange. What such wonderful foods exist?

Hot Chili Peppers. Get ‘em while they’re hot! Ok, they might be hot, but don’t let that deter you from reaping the hot chili peppers benefits. The really good news? Green chili peppers provide the most Vitamin C than any other food with a whopping 242mg (404% RDA) per 100g serving! Red chilies, albeit containing less C than their green counterparts, still have more than your daily dose of vitamin C. Add chilies to soups, stews, oatmeal, chicken, fish and salads for a bit of vitamin-packed heat!

Kiwi. These small egg-sized fruits with green flesh and furry skin contain 150% (84mg) of your daily dose of Vitamin C. Kiwi makes a great addition to many deserts and are a great tart treat in salads.

Fresh Herbs. Fresh herbs (such as Parsley, Sage, Rosemary and Thyme) are packed with vitamins and minerals. Adding flavor and flare to food, fresh herbs can be used in almost any soup, stew, main dish, meat, salad, or even dessert (lavender sugar cookie, anyone?). Parsley and Thyme are two of the herb world’s superstars! Thyme provides the most vitamin C of any herb with 1.6mg (3% RDA) in a single teaspoon. Parsley provides 5mg (9% RDA) per tablespoon. Herb on!

Brussels Sprouts. Funny name, serious vegetable. This miraculous sprout is not only high in fiber and potassium, but totes a hefty Vitamin C dose as well. Raw Brussels sprouts provide 75mg (125% RDA) of Vitamin C per cup and a whopping 16mg (27% RDA) per sprout. Our favorite way to enjoy Brussels spouts? Oven roasted with olive oil, thyme and a bit of shredded parmesan cheese and lemon juice – a Vitamin C slam dunk! Mmm!

Kale. Here’s a fun fact: per calorie, Kale contains more nutrients than any other food, making it the most nutrient dense food on the planet. Therefore, it’s no surprise that Kale is an excellent source of Vitamin C, along with most other essential vitamins and minerals one could ever ask for. Raw kale provides 80mg of C (134% RDA) per cup, chopped. Try kale shredded and topped on salads, or add to almost any soup or stew. Unlike many other leafy greens, Kale is hearty and holds up well in cooked dishes.

Lemon juice. Lemon brings a fresh new face to the Vitamin C Club. Lemon juice contains the same amount of C as oranges, but with a breath of fresh air. Try squeezing a lemon into iced tea, or adding lemon juice to perk up marinades and sauces.

FeelGoodNow Contributor: Lucy Anne Kagan

When she isn't studying food policy or working with non-profit Apple Seeds Inc., to educate children about healthy eating habits, Lucy spends her time in a cowboy hat, riding pretty ponies through the wilderness. She has a propensity for running and wishes she lived in a world where fast food was non-existent, naps were mandatory, and all cows ate nothing but grass.


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