A Better Way to Get Vitamin C (Besides Orange Juice!)

By , SparkPeople Blogger
With cold and flu season in full swing, most of us are trying to do all we can to avoid catching one of the nasty viruses floating around. Some swear by vitamin C-rich orange juice for warding off disease. Although the evidence about vitamin C's illness-fighting powers is conflicting, there's no doubt that it's still a good nutrient to consume. Since the body does not produce vitamin C, you must obtain it from outside sources to create and repair skin cells and fight off the effects of damaging free radicals. If you eat your veggies, though, it's not hard to reach your daily quota, since all fruits and vegetables contain vitamin C to some degree. That's right; orange juice isn't your only option for getting this important nutrient! Which type of produce will deliver the highest amount of vitamin C per serving: Red bell peppers, broccoli, kiwi, or oranges?
 
The Winner: Red Bell Pepper!

One serving of red bell pepper delivers a whopping 190 mg of vitamin C! Broccoli contains 132 mg, kiwi boasts 137 mg, and oranges come in last with 83 mg. According to the National Institutes of Health, the daily recommended value for vitamin C is 90 mg for men and 75 mg for women, so one serving of red bell pepper will more than cover your needs. The next time you feel a cold coming on, munch on some peppers instead of reaching for the orange juice! (In case you're wondering, 8 ounces of orange juice has 137 mg of vitamin C—but you're better off choosing a whole fruit, veggie, or mean green juice instead for more fiber and less sugar.)

What's your favorite way to get vitamin C? How to you ward off illness in the winter?


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Comments

RAZZOOZLE 10/1/2020
thank you Report
PATRICIAAK 7/22/2020
:) Report
TOMATOCAFEGAL 6/4/2020
Peppers, Broccoli, yum! Report
DEE107 6/3/2020
thanks Report
FISHGUT3 4/30/2020
thanks Report
PATRICIA-CR 3/18/2020
Oh, yes! Report
RAME123 1/2/2020
Learned something new!!! Report
HOTPINKCAMARO49 1/2/2020
Great info. Thank you. Report
RO2BENT 1/2/2020
It’s the highest but there are lots of options Report
ROSSYFLOSSY 1/2/2020
Great information. Report
PATRICIAAK 12/1/2019
fresh is best Report
SNUZYQ2 11/28/2019
Wow...how nice to know that one of my favorite veggies is full of vitamin C. Wonderful! Report
EVIE4NOW 11/27/2019
Love red peppers and grow them every year. U slice them and have them in the freezer all winter. Report
This is a very interesting article. I never knew that red peppers had more vitamin 3 than citrus. Report
We eat lots of raw red, yellow and orange peppers. But we also love them cooked. Does cooking greatly reduce the amount of Vitamin C? Report
Being diabetic I had to cut back on oranges, this is great I now have a replacement to get my vitamin C Report
HOTPINKCAMARO49
Great info... thanks. Report
Thank you for the information. Report
They are one veggie I will eat plain, although it might be good to have some hummus to help with flavor. Report
EVIE4NOW
I put red peppers in many things. Report
KHALIA2
Great info! Thanks! Report
Eating what I like to eat, I just naturally get enough vitamin C. So that's nice--one habit I don't have to change! :) Report
ROSSYFLOSSY
Thanks for the tips. Report
Good thing I love red bell peppers! Report
PATRICIAANN46
Thank You for a great article. Report
Great recommendations! Report
Snap peas and Halos/Cuties are my favorites for vitamin C. Report
BONDMANUS2002
Interesting Report
Barley tea has 100% mdr of vitamin c according to the label. Report
ROBBIEY
Good info Report
Great info! Report
Food for thought! Report
Good to know Report
Melinda I love your blogs Report
Great! Report
GOOD TO KNOW Report
Great information! Report
i like them in fajitas Report
Reminder get to the store I need my fruits & veggies. Report
1 cup of Brussels Sprouts has 125% of a daily Vitamin C requirement. Just don't boil them; vit. C is water soluble. Red peppers may sound expensive, but a serving is just 2 or 3 ounces to get all vitamin C or A. I wish the article pointed out that cost per serving is actually pretty low. Report
CLAY10237
Watermelon is an excellent source of C Report
love love red pepper had no idea they are high in vitamin c... Report
MYVITAMINMART
Vegetables with vitaminC really important
Report
Yum, I have broccoli everyday!! Report
Raw, they are surprisingly sweet. My personal favorite way to cook them is to slice them thin and quickly saute them in a little butter until they are crisp-tender and maybe browning a bit at their edges, Then I sprinkle on a bit of salt and only a half packet of sweetener and into a serving bowl they go! Report
I love red bell peppers! Report
BANNERMAN
I don't like vegetables as a source of vitamin c Report
Oranges, tangerines, tangelos....I could eat a bag a day....
Do not like peppers of any kind. Report
Geeze! I never knew red peppers contained vitamin C. I'll be eating more of them! Report
LUCSMOMMY
Actually, I think Zinc and Vit D are more important in warding off illness, and keeping a good probiotic in your system. For Vit C I happen to love raw red peppers (and green) so that is nice to know.
What's the breakdown in Vit C between green and red peppers I wonder? Red are about twice the price :/ Report