6 Foods with More Vitamin C than an Orange

Key Points

 Vitamin C is important for collagen synthesis, immune health and fighting free radicals.

One medium orange provides almost a day's worth of vitamin C, but some foods have even more.

This includes broccoli, kiwi, bell peppers, guava, pineapple and papaya. 

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, per the USDA, one orange is almost all you need to meet your daily dose (according to the National Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men).

Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body and boosting iron absorption for vegetarians and vegans. Most of us get enough vitamin C daily and aren't at risk for a vitamin C deficiency. But when you're looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.

Broccoli 

  Broccoli with Balsamic Mushrooms

When people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to the USDA, 1 cup of chopped broccoli has 81 mg of vitamin C. 

Kiwi 

 

here are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per the USDA. If you opt for the gold variety, according to the USDA, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis.

While you can eat the skin of the kiwi (wash it first), most people like to remove it before eating. We love kiwi in our Passion Fruit Smoothie.

Bell Peppers 

 

Whether you're dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. According to the USDA, a 4-ounce serving (about ¾ of a large pepper) of raw green bell pepper has 80 mg of vitamin C, while the same amount of yellow bell pepper has 184 mg, red bell pepper has 142 mg, and orange bell pepper provides 158 mg of vitamin C.

If you can't imagine biting into a bell pepper like an apple, try slicing them and dipping them into Classic Hummus or using them for this Roasted Bell Pepper Salad with Mozzarella & Basil.

Guava 

This often-overlooked fruit is deliciously nutritious! According to the USDA, guava has just 37 calories, 8 grams of carbs, 3 g of fiber and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that's where much of the vitamin C lives.

If you've never eaten guava, some say it's a cross between strawberry and pear in flavor. We love eating the whole fruit as is or cutting it up and adding it to fruit salad. 

Pineapple 

According to the USDA, a cup of fresh cubed pineapple has 79 mg of vitamin C—exactly what you need to give your immune system a little boost! With that said, it's important to note that canned pineapple contains less vitamin C than raw pineapple. According to the USDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup.

Aside from vitamin C, pineapple also helps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it's perfect for enjoying in a variety of different ways.

Papaya

Another tropical fruit, papaya is very similar in texture to mango. According to the USDA, 1 cup of cubed papaya has 88 mg of vitamin C.

Papaya has been linked to some impressive health benefits, including strengthening the immune system, decreasing inflammation and improving digestion, according to a 2025 review . Cut it into bite-size cubes and enjoy it with some fresh-squeezed lime juice.

The Bottom Line

Oranges may be the gold standard when you think of foods high in vitamin C, but other fruits and veggies provide some healthy competition. Broccoli, kiwi, bell peppers, guava, pineapple and papaya can all support your vitamin C needs and keep your immune system strong and your skin looking great.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

10 Vegetables That Are Best Eaten Cooked

Getting the recommended two cups of vegetables a day can seem like an impossible goal for many, but it really isn’t once you come to understand that you don’t need to eat all this volume raw. As a matter of fact, some foods may actually become richer in bio-available nutrients once they are cooked. Contrary to the popular belief stating that cooking destroys vitamins and other nutrients, it turns out that the amount of antioxidants, vitamins, and even cancer-fighting compounds peak when you cook certain vegetables the right way. All 10 of the following veggies, for example, will only benefit from a little heat.

1. Asparagus

Raw asparagus can be quite stringy and tough, and neither of these qualities is conducive for proper nutrient absorption. However, if you just boil it for a few minutes or braise it on the frying pan for 10-15 minutes with some olive oil, the thick cell walls of the plant start dissolving, releasing a multitude of nutrients.

Cooking makes vitamins A, C, and E, as well as folate and ferulic acid, an anti-aging antioxidant, more bioavailable in asparagus. One study suggested that cooking asparagus boosted its antioxidants by 16-25%. A different study also discovered that cooking increased the quantity of phenolic acid, an antioxidant linked to lowering cancer risks, in asparagus.

2. Pumpkin (and Other Squashes)

Eating pumpkin raw is not very common, but there is no danger in doing so. However, cooking pumpkin in any way your heart desires, be it in pumpkin soup or pumpkin pie, will boost its nutrient content by miles. Just like asparagus, the vitamin A content in pumpkin becomes more easily digestible when it's cooked, so you end up absorbing more of it.

Apart from that, cooking increases the amount of available carotenoid antioxidants in pumpkin, which are known for their immune-boosting effects.

3. Green Beans (and Beans)

When it comes to beans, such as green beans, peas, and kidney beans, just to name a few, cooking them is essential. Sure, not everyone would consider beans vegetables, but peas and green beans are used identically to veggies, so we decided to include them in this list. For one, steamed green beans were found to have greater cholesterol-lowering capabilities than raw ones.

A different study revealed, however, that boiling or pressure cooking green beans may actually lower their nutrient content, so make sure to choose a different method of preparation, e.g. baking, cooking in the microwave, or even frying. As for beans, these need to be cooked because they naturally contain toxic proteins called lectins that get destroyed by cooking. If not cooked, eating beans can upset your stomach.

4. Mushrooms

If cooking certain vegetables only boosts their nutrient content, when it comes to mushrooms, cooking is the only thing that can actually make your body absorb ANY nutrients. Like legumes, mushrooms aren't strictly considered vegetables, but they are used as such and sold in the veggie section of the store, so we'll include them here as well.

Uncooked mushrooms are essentially indigestible and go right through the digestive system, but any kind of heat will help release a multitude of nutrients from mushrooms, such as protein and B vitamins, and antioxidants. The US Department of Agriculture also mentions that cooking can increase the levels of potassium and zinc in mushrooms.

5. Spinach

Spinach is actually tricky, as it's healthy both raw and cooked, but each way offers a different set of nutrients, so our best recommendation is to eat it both ways.

To be more specific, nutrients like vitamins B2, B3, C, and potassium seem to be best absorbed from raw spinach, whereas cooking can increase the availability of vitamins A, B1 and E, protein, zinc, calcium, and iron. Levels of folate associated with cancer prevention remain equally available in both steamed and fresh spinach.

6. Bell Peppers

If you cook bell peppers carefully, you'll be able to both preserve the vitamin C they contain and boost the availability of antioxidants, such as ferulic acid and carotenoids. To do so, cook peppers only until they're tender on the outside, but still crisp, just like they're typically served in stir-fry dishes. You can also use other preparation methods, it's just important not to overdo it with the heat.

7. Eggplants

People typically eat eggplants cooked, and not only because raw aubergines contain a toxin called solanine that could potentially upset your stomach. Still, we find that it's still interesting to learn what kind of preparation will provide more of which nutrients.

When it comes to eggplants, grilling them will retain more chlorogenic acid, a compound that may potentially lower your blood pressure and decrease the risks of developing type 2 diabetes because it slows down the absorption of glucose into the bloodstream. Boiled or steamed eggplants, on the other hand, will contain more antioxidants and cholesterol-lowering compounds. 

8. Carrots

You've likely heard of beta-carotene - it's a carotenoid antioxidant that is transformed into vitamin A in our body. Vitamin A, in turn, plays a key role in vision, bone growth and immune health. Beta-carotene is also the compound that gives carrots their orange color.

Now, to maximize the amount of carotene from your carrots, there are a few things you can do. First, it's best not to peel the carrots, as studies suggest this helps retain up to 13% more beta-carotene. Also, it's best to cook the carrots with minimal quantities of water, so microwaving and roasting are both excellent options.

9. Broccoli (and Other Cruciferous Vegetables)

Cruciferous vegetables require a bit of fuss, but ultimately, the variety of health benefits they offer far outweigh the time it takes to prepare them. Which foods belong to the cruciferous vegetables? Here's a short list:

• Broccoli
• Cauliflower
• Cabbage
• Brussels Sprouts
• Kale
• Garden Cress
• Bok Choy.

All of these veggies contain sugars that may be difficult for you to digest, which is why they can cause bloating when eaten raw. This can be easily reversed by any type of cooking. Raw kale specifically also contains compounds that can prevent the absorption of iodine, which can contribute to thyroid issues, especially if you eat a lot of fresh kale. Once again, cooking destroys this harmful compound.

Apart from destroying potentially harmful compounds, however, heat can also increase the number of available nutrients in cruciferous vegetables. Most notably, cooked cabbage, cauliflower, broccoli, and brussels sprouts contain indole and other cancer-fighting compounds that can kill precancerous cells.

10. Tomatoes

Enjoying tomatoes raw is fine, but if you want to reap their cancer-fighting properties, you might want to eat them cooked instead. This will increase the amount of lycopene available - a powerful antioxidant, a high intake of which has been linked to a lower risk of many diseases, among which are cancer and heart disease. It's best to combine lycopene with plant-based fats, such as olive oil, for example, this will further aid its absorption by your body.

Keep in mind, however, that it's best not to mix lycopene-rich foods, such as tomatoes and red bell peppers with foods high in iron, such as red meat, for example, as this may cancel out its benefits. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement