More Than Oranges: The Surprising Foods That ‘Outshine’ Citrus in Vitamin C

Maintaining good health starts with proper nutrition, and vitamin C plays a vital role in supporting overall well-being. While oranges are widely known for their vitamin C content, experts say they’re far from the top source of this essential nutrient.

Vitamin C, also known as ascorbic acid, is one of the 13 essential vitamins and serves a variety of critical functions in the body. It helps protect cells, maintains healthy skin, blood vessels, bones, and cartilage, and aids in wound healing. Additionally, it supports the immune system and boosts iron absorption important for preventing iron deficiency and anaemia.

Although a medium-sized orange contains around 69.7mg of vitamin C, many other fruits and vegetables offer significantly more. As reported by Surrey Live, “A cup of diced red bell pepper contains nearly triple the vitamin C of an orange.”

Here are some foods that outshine oranges in vitamin C content:

Red peppers: 190mg per cup
Kiwis: 137mg per serving
Strawberries: 85mg per cup
Brussels sprouts: 75mg per serving
Kale: 80mg per serving
Blackcurrants: 200mg per 100g
Broccoli: 79mg per 100g
Spring greens: 180mg per 100g

These nutrient-rich options not only provide higher vitamin C levels but are also generally lower in carbohydrates compared to oranges, making them ideal for those watching their blood sugar.

Vitamin C is a powerful antioxidant that helps defend cells from oxidative damage caused by free radicals. A deficiency in this vitamin can lead to scurvy, a condition marked by fatigue, gum disease, and joint pain.

However, experts caution against overconsumption. “Consuming more than 1,000mg per day can lead to stomach pain, diarrhoea, and flatulence,” the article warns. Fortunately, these symptoms usually resolve once intake is reduced.

Adults aged 19 to 64 are advised to consume about 40mg of vitamin C daily. Because it cannot be stored in the body, it must be replenished regularly through food or supplements.

Taking vitamin supplements may benefit people with specific dietary needs, but they should never replace a balanced diet. Always consult a physician before starting any new supplement routine.

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