As a nutritionist with a keen interest in the dietary benefits of various fruits and vegetables, I'm often asked which foods are particularly high in vitamin C. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in the body's immune system, skin health, and overall well-being. It's also a potent antioxidant that helps to protect cells from damage caused by free radicals. While oranges are well-known for their vitamin C content, there are several other fruits that surpass them in this nutrient.
Among the many fruits that contain more vitamin C than an orange, one stands out in particular: the red bell pepper. According to the USDA National Nutrient Database, a cup of chopped red bell pepper contains approximately 190 mg of vitamin C, which is nearly three times the amount found in an orange. This makes red bell peppers not only a great source of vitamin C but also a fantastic source of vitamin A, which is essential for promoting eye health and maintaining good vision.
In addition to red bell peppers, there are several other fruits that are also rich in vitamin C. Here are a few examples:

1. Guava: This tropical fruit is a powerhouse of nutrients, with one small guava providing about 228 mg of vitamin C. Guava is also rich in dietary fiber, vitamin A, and potassium.

2. Kiwifruit: A single kiwi contains about 64 mg of vitamin C, which is more than an orange and provides a good dose of dietary fiber and vitamin K.

3. Strawberries: These sweet and juicy berries pack a punch when it comes to vitamin C, with one cup providing about 98 mg. Strawberries are also a good source of manganese and folate.

4. Papaya: This tropical fruit is not only delicious but also nutritious, offering about 95 mg of vitamin C per cup. Papaya is also rich in vitamin A and has digestive enzyme properties.

5. Mango: Mangoes are another tropical fruit that is high in vitamin C, with one cup providing about 60 mg. They are also a good source of vitamin A and dietary fiber.

6. Blackberries: These berries are not only delicious but also nutritionally dense, with one cup providing about 33 mg of vitamin C.
7.
Raspberries: Similar to blackberries, raspberries are a good source of vitamin C, with one cup offering about 32 mg.
8.
Cantaloupe: This melon is a refreshing and sweet source of vitamin C, with one cup providing about 88 mg.
9.
Watermelon: Contrary to its name, watermelon is a good source of vitamin C, with one cup containing about 12 mg.
10.
Clementines: These small citrus fruits are a good source of vitamin C, with one clementine providing about 35 mg.
It's important to note that while vitamin C is a vital nutrient, it's also sensitive to heat, light, and oxygen. Therefore, to maximize the vitamin C content in your diet, it's best to consume these fruits fresh and raw whenever possible. Cooking can degrade the vitamin C content, so it's not the most efficient way to consume these foods if you're specifically looking to boost your vitamin C intake.
In conclusion, while oranges are a good source of vitamin C, there are many other fruits that offer even higher amounts of this essential nutrient. By incorporating a variety of these fruits into your diet, you can ensure you're getting an adequate amount of vitamin C to support your body's needs.
read more >>

Foods With More Vitamin C Than Oranges. A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange--190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.Oct 31, 2013read more >>