10 Surprising Sources of Vitamin C

The search for vitamin C always starts with citrus. But it shouldn’t end there. There are loads of fruits and vegetables that can put you well on your way to your daily dose of antioxidant, immune-boosting C.

One large orange, or an eight-ounce glass of orange juice, contains about 100 milligrams of vitamin C—that’s 130 percent of the daily recommended intake for women over 18. Whether you have trouble tolerating the acidity of citrus or just can’t stomach the thought of chugging another glass of OJ, here are some other tasty options that offer as much C—or more.

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1Red Pepper

One sweet red pepper: 152 milligrams of vitamin C (203 percent daily value)

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2Kale

One cup of raw kale: 80 milligrams of vitamin C (107 percent daily value)

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3Strawberries

One cup of strawberries: 97.6 milligrams of vitamin C (130 percent daily value)

Bonus! The same amount of frozen strawberries has 105.6 milligrams of C.

MORE: Another Great Reason to Eat Strawberries

4Broccoli

One cup of cooked broccoli: 101 milligrams of vitamin C (135 percent daily value)

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5Potatoes

One large red potato or sweet potato: 36 milligrams of vitamin C (48 percent daily value)

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6Brussels Sprouts

One Brussels sprout: 13 milligrams of vitamin C (17 percent daily value)

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7Papaya

One papaya: 185 milligrams of vitamin C (247 percent daily value)

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8Coffee

One eight-ounce mug of Green Mountain Coffee’s new Antioxidant Blend K-Cups: 6 milligrams of added vitamin C (8 percent daily value)

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9Cabbage

One cup of cooked kohlrabi: 89 milligrams of vitamin C (119 percent daily value)

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10Kiwi

Two medium kiwis: 141 milligrams of vitamin C (188 percent daily value)

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  • Oregon Nancy

    If you like interesting things in your salad, raw vegetables can have more vitamin C, since cooking destroys a lot of Viit.C. For example, although a cooked potato has 1/3 of the RDA of Vit. C, a RAW potato has NINE TIMES the RDA. And, if you eat you cabbage not only raw but fermented, in sauerkraut, it has a lot more Vit. C. In northern European climates, shredding unwashed cabbage leaves (unwashed, to preserve the bacteria naturally on the leaves) and then letting them sit, fermented them, and the bacteria made the ascorbic acid (Vitamin C). That kept early Germans from getting scurvy in cold winters when there were no other sources of that vitamin. “Sauer” is the German word for “acid” since all acids taste sour (don’t try them all. Some are incredibly poisonous, but take my word for it, acids all taste sour, just like all alkali materials taste bitter, as do most natural plant poisons.) But in Sauerkraut, the acid is ascorbic acid, vitamin C.

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