So what part of your daily diet could offer you that additional Vitamin C?

Most of us think orange juice as the “end all- be all” source of Vitamin C, but many vegetables and herbs have an equal amount of Vitamin C to offer you in your daily diets.

Here is a wonderful list that will break it all down for you. 

Here are the top 10:

#1: Red and Green Hot Chili Peppers
An excellent way to spice up soups, curries, and sauces, green chilies provide the most Vitamin C than any other food!!   

#2: Guavas
Depending on variety, guavas can provide as much as 228mg of Vitamin C.   

#3: Bell Peppers
A staple of pasta sauce and pizza the sweet bell pepper packs a high Vitamin C punch. The amount of Vitamin C depends on color. Yellow peppers provide the most Vitamin C with 184mg in 10 sliced strips. Green peppers provide the least Vitamin C with 132mg per pepper.

#4: Fresh Herbs (Thyme and Parsley)
Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most Vitamin C of any herb with 160mg per 100 gram serving. Parsley provides 133mg per 100 gram serving in 10 sprigs.

#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)
Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including Vitamin C. Raw kale provides the most Vitamin C. It is followed by mustard greens then garden cress.  

#6: Broccoli, Cauliflower, Brussels Sprouts
Broccoli provides Vitamin C per cup chopped or steamed not boiled. Raw cauliflower provides much less per cup, raw brussles sprouts provide about the same per cup per sprout.

#7: Kiwi Fruits (Chinese Gooseberries)
Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert.

#8: Papayas (aka: Lechoza, Mamão, Pawpaw)
In addition to Vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9).

#9: Oranges and Clementines (Tangerines)
Oranges, Clementines, or tangerines citrus fruits, and their zest (the shavings of their peel) are all high in Vitamin C.

#10: Strawberries
Strawberries are delicious and make a great addition to desserts or drinks.

     One of the many advantages of getting Vitamin C from food rather than from supplements is that you will get many other potentially healthy nutrients at the same time. By eating healthy foods that are rich with Vitamin C you are also getting the additional nutrients such as bioflavonoids and carotenes. However, Vitamin C in food is partially destroyed by cooking and exposure to air, so for maximum nutritional benefit you might want to try freshly made salads rather than dishes that require cooking. So grab that orange, cutie, or delicious strawberry and eat it just the way it was intended, RAW! Rrr!

Please remember that this is the Top 10 list, there are still a wide variety of fruits and veggies that can be eaten.  Always remember that vitamins are organic food substances found only in living things like fruits and veggies. Vitamins are essential for our bodies to function properly, for growth, energy and for our general well-being. Vitamin C must be supplied in our diet or in man-made dietary supplement.

Now that you know you have several different choices on where to get your additional Vitamin C you may want to spend that extra moment of time in the fruit and veggie isle to pick the one that is best for your personal taste. So, the next time you are at the farmers market look at picking up some of the Vitamin C “naturally” enriched fruits and veggies to go along with your dietary supplements. 

Till then,

Cpt. Morgan



The information above is for education only and is not meant to diagnose, prescribe, or treat illness.

It is valuable to seek the advice of an alternative health care professional of your choice before making any changes.




Thank you to the following:

1. Lifescript

Healthy living for women

2. Health Alicious Ness

Nutrition Simplified

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