2. Acerola Cherry
The Acerola cherry, Malpighia punicifolia, is a small red fruit that is packed with vitamin C! In fact, it holds about 65x the amount of vitamin C than an orange. Just a single cherry holds all of your recommended amounts of vitamin C. It’s recommended to eat fresh, raw acerola cherries, but you can also buy it in powder form.
3. Citrus Fruits
Oranges, grapefruits, lemon and limes! Citrus fruits pop a powerful vitamin C punch. Peel one medium orange for a whopping 70mg. A small glass of OJ has up to 93mg of vitamin C, and a small glass of grapefruit juice has up to 70 mg of vitamin C. Even though oranges are probably the most popular vitamin C food, it doesn’t have the highest amount in it.
4. Papayas
Papayas are another food high in vitamin c, with one serving holding 100% of your daily needs. Try throwing some in your next smoothie or yogurt. This bright fruit it also high in vitamin A.
5. Blackcurrant
With its deep dark purple hue, its easy to imagine that this fruit would be high in vitamin C. Blackcurrants hold around 180mg per serving, as well as plenty of potassium, iron, vitamin B5 and phytochemicals.
6. Kiwi
Hailing from New Zealand, it may surprise you to learn that this small bright green fruit has more Vitamin C than an orange! They are also high in flavonoids and have as much potassium as a banana. Studies have shown that children who ate these vitamin C-rich fruits experienced stronger respiratory tract than children who did not.
7. Bell Peppers
Bell peppers are another food high in vitamin C, as well as beta carotene. In fact, these colorful veggies have been studied for the cardio-protective health benefits, and have also been shown to prevent cataracts, blood clot formation and may help us reduce our chances of heart attacks and strokes. One half cup of raw red pepper holds over 140 mg of vitamin C. All bell peppers are high in vitamin C, but yellow are the highest and red peppers come in second.
8. Guava
This exotic fruit is another great vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making Guavas one of the best superfoods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find.
9. Brussels Sprouts
While not everyone’s favorite food, Brussels sprouts have a great vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Besides from being one of the best vitamin c foods, brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. However, even with all of these nutrients, it’s still near impossible to convince your kids to give them a try.