These are the unsuspecting fruits and vegetables that have much more vitamin C than an orange

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Carlos Laforet Coll
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It is called 'vitamin C' and one immediately thinks of a nice orange juice. But not only citrus fruits are rich in this precious element

It is called 'vitamin C' and one immediately thinks of a nice orange juice. But not only citrus fruits are rich in this precious ally for our health: here are the foods that contain the greatest quantities.

Recognition of vitamin C is associated with the search for the cause of an ancient disease that mostly affected sailors and manifested itself in bleeding, anemia and intestinal disorders - scurvy. First isolated in 1928, vitamin C is essential for the development and maintenance of connective tissues, bone formation, wound healing and the maintenance of healthy gums.

Vitamin C also plays an important role in numerous metabolic functions, including the activation of vitamin B (folic acid), the conversion of cholesterol to bile acids, and the transformation of the amino acid tryptophan into serotonin. Finally, this vitamin is a powerful antioxidant, which protects the body from free radical damage.

In short, a wealth of benefits for a substance that occurs in nature, and that we can take simply thanks to food. But what are the foods that contain it in greater quantities? When one thinks of vitamin C, one usually thinks of citrus fruits - and, in particular, orange. Contrary to popular belief, however, not only is this food insufficient to cover the daily requirement of vitamin C, but there are foods that contain greater quantities of this element. The daily recommended amount of vitamin C (RDA) is about 90 mg, and an average orange contains about 70 mg. Let's see what other foods we can stock up on vitamin C with and improve our health.

(Read also: Can Vitamin C Be Useful In Treating Covid-19? Only If It Can Get To The Cells)



(A medium kiwi = 71 mg, 79% RDA)

Although the amount of vitamin C contained in a kiwi is similar to that contained in an orange, this fruit is much smaller than the citrus fruit. This means that, simply by eating two kiwis, you get double the vitamin C compared to that contained in the orange.

Savoy cabbage

(One cup of raw kale leaves = 80 mg, 89% RDA)

Savoy cabbage has far more vitamins than those contained in an orange. It is a cruciferous vegetable and, like many cruciferous vegetables, it is known to have large amounts of vitamin C.


(One cup of strawberries = 89 mg, 99% RDA)

Strawberries also contain more vitamin C than an orange. One cup of strawberries can pretty much cover the entire daily vitamin C requirement recommended by experts. This fruit also contains many antioxidants that can help ward off chronic diseases.

Brussels Sprouts

(A cup of cooked sprouts = 98 mg, 109% RDA)

Like savoy cabbage, Brussels sprouts are also called a cruciferous vegetable and are very rich in vitamin C. Just add a cup of cooked Brussels sprouts to our dinner to get the recommended daily amount of vitamin, but also to feast on. fiber, vitamin K, potassium and other mineral salts.


(A cup of cooked broccoli = 102 mg, 113% RDA)

Broccoli is another cruciferous vegetable very rich in vitamin C that we can easily add to our plate. Broccoli Hunt will in fact provide us with the dose of vitamin C recommended by experts. Studies have also shown that eating cruciferous vegetables regularly can help lower oxidative stress levels and decrease the risk of developing diseases such as cancer.

Japanese spinach 'mustard'

(One cup of raw spinach = 195 mg, 216% RDA)

It is a particularly widespread plant in Japan and is used for the preparation of many traditional recipes such as soups, salads and woks. A single cup of this vegetable provides even double the daily amount of vitamin C comma but this only applies if the vegetable is raw. Cooking Japanese Spinach Leaves Lower your vitamin C levels but a cup of cooked spinach also provides 117 milligrams of the vitamin (which is still 130% of the recommended daily allowance!).

Yellow pepper

(One cup of raw bell pepper = 275 mg, 305% RDA)

Unexpectedly, yellow pepper can also contribute to our daily intake of vitamin C. A cup of slices of raw pepper provides as much as 305% of the recommended vitamin C for one day, confirming itself as the richest food of this element.

Camu camu

Camu camu is a fruit known for its incredible content of vitamin C, experts point out that in nature there are no other fruits so rich in this precious vitamin.

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Sources: NCBI

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