Vitamin C is an important nutrient for the growth and repair of various tissues in the human body. We can’t produce it on our own and thus need a constant supply from food. Oranges, and to a large extent the orange juice industry, have captured the vitamin C spot in our collective nutrition monopoly board.
Oranges are great for vitamin C – there are 65 milligrams of vitamin C in a medium orange (4.5 ounces), just over 100% of the daily value. But there are many other foods that are actually a better sources of vitamin C. Here are some of those unsung heroes.
- Broccoli (4 ounces) – a serving of broccoli has 132 mg of Vitamin C when raw. That goes down to 90 mg when cooked. If you haven’t tried broccoli in the raw, try dipping a floret in a bit of soy sauce, just like sushi. Yum.
- Bell Peppers – a small bell pepper (2.5 ounces) has 95 milligrams of vitamin C. Cut lengthwise and serve alongside carrot and celery sticks.
- Strawberries – (4 ounces) – 85mg of vitamin C.
- Kiwi – A 2 ounce kiwifruit has 64mg of vitamin C; a serving of 2 kiwis has twice as much.
Which is your favorite?