Vitamin C: 15 Surprising Alternatives to Oranges

Vitamin C isn't just a powerful pick-me-up—it's vital to keeping your body strong and healthy! Not only does it help with immunity, but it is also necessary for the production of collagen, which helps keep skin looking healthy and glowing.

But did you know many sources of vitamin C are not oranges? Let's explore other food sources of vitamin C and highlight its benefits and why it's important to include them in your diet.

What is Vitamin C?

Vitamin C is a powerful nutrient that supports the body in many vital ways, from keeping bones and teeth strong to helping heal wounds. It's an essential part of staying healthy—and its role can't be underestimated when it comes to growth and development too.

The human body cannot produce vitamin C on its own, so it must be consumed through foods or dietary supplements.

Benefits of Vitamin C

There are numerous benefits of consuming adequate amounts of Vitamin C:

• Boosts immune system. Vitamin C helps the body fight off germs and bacteria that can cause infections. Studies have found that it can help reduce the duration and severity of colds.

• Improved skin health. Vitamin C helps increase collagen production, keeping skin healthy and glowing. It also helps protect against free radicals from sun exposure which can damage skin cells.

• Stronger bones. Eating enough vitamin C promotes bone strength by rebuilding damaged bones faster. This also reduces the risk of developing osteoporosis over time.

For optimal health, it's essential to get enough vitamin C every day by eating foods rich in them or taking a supplement if necessary.

Vitamin C Boost: 15 Foods That Pack a Punch

While oranges are a staple source of vitamin C, plenty of other options can give you a much-needed boost.

Here's a look at some tasty alternatives to oranges to get your daily vitamin C dose.

1. Kiwis

Kiwis may look tiny, but they are bursting with amazing health benefits! These fuzzy little bites of deliciousness contain an abundance of essential vitamins and minerals, especially vitamin C.

One kiwi contains about 64mg of vitamin C—almost as much as an orange! Plus, it has high levels of potassium, folate, and fiber. Eat it plain, or add it to salads and smoothies for a tart twist on your favorite dishes.

2. Red Peppers

These crunchy veggies make for a delicious addition to salads and stir-fries. One cup contains 95mg of vitamin C—that's almost double what you get from an orange! They also provide vitamins A and E plus beta carotene—all important nutrients for healthy skin and eyesight.

3. Cantaloupe

Cantaloupe is another great option for adding more vitamin C to your diet. A single cup of cantaloupe contains around 59mg of vitamin C! You can also use cantaloupe in salads and smoothies or freeze it into popsicles for a healthy snack on hot days.

4. Mangoes

Mangoes might not be the first fruit that comes to mind when you think about getting your vitamin C fixed, but they have 87mg of vitamin C in one cup! Enjoy mangoes as a snack, or add them to smoothies or yogurt bowls for extra sweetness and nutrition.

5. Papaya

Papayas may not be as popular as some other fruits, but they contain around 100 mg per cup—nearly equal to what you would find in an orange. They have a sweet taste and creamy texture similar to melon and make great additions to salads or smoothies.

6. Cauliflower

Who knew that cauliflower could offer such nutritional benefits? This cruciferous vegetable contains 50 mg per cooked cup and adds texture and flavor to any dish in which it's used. Try roasting it with olive oil, garlic, and herbs for an easy side dish!

7. Broccoli

Broccoli is another cruciferous veggie with impressive health benefits; it contains about 81 mg per cooked cup! Enjoy it steamed or roasted with garlic or Parmesan cheese for added flavor, or add raw florets to salads or sandwiches for a crunchy texture without all the calories!

8. Tomatoes

Tomatoes may look like vegetables, but they're actually fruits—and they contain 45 mg per cup! Add them to omelets or pasta dishes for added nutrition, or enjoy them fresh off the vine slathered with olive oil and herbs as part of an appetizer platter.

9. Brussels Sprouts

Brussels sprouts are a powerhouse of nutrients! One serving provides 90 milligrams of vitamin C and beneficial phytonutrients like sulforaphane, which helps combat inflammation and cancer. It's easy to increase your nutrient intake with just one veggie side dish!

10. Strawberries

Strawberries pack a lot of flavor and nutrition into one bite-sized package. Each cup contains around 85 mg of vitamin C and is incredibly versatile; try them fresh in smoothies or baked into muffins and cakes for a sweet treat!

11. Kale

Kale is one of the healthiest leafy greens out there, thanks to its high levels of vitamins A, K, B6, calcium, iron, magnesium, and more—including vitamin C! One cup contains over 100 milligrams plus plenty of dietary fiber too.

12. Grapefruit

Not only is grapefruit packed with antioxidants, but it's also full of fiber—making this tasty citrus a great way to start your day. Eating just half of one medium grapefruit has the potential to give you an impressive 50 mg or more of vitamin C!

13. Blueberries

Blueberries are another tasty way to get your daily dose of vitamin c—one cup provides 14 mg! They're also high in antioxidants that can help reduce inflammation in the body and promote brain health, so enjoy them as part of your regular diet!

14. Pineapple

Pineapple is another great source of vitamin C—1 cup gives you 78 mg! Plus, pineapple contains bromelain, which has anti-inflammatory properties that can help protect against certain diseases like cancer or arthritis. Add pineapple cubes to oatmeal or yogurt bowls for added sweetness without all the sugar!

15. Passion Fruit

If you're looking for something even sweeter than cantaloupe, then passion fruit might be perfect! This tart fruit packs 55mg of vitamin C per 1/2 fruit plus plenty of fiber and potassium. Enjoy passion fruits freshly sliced & sprinkled over yogurt bowls & smoothie bowls!

Get Your Vitamin C Fix

Eating healthy doesn't have to be boring! Plenty of yummy and nutrient-rich alternatives can provide your body with essential vitamins like vitamin C, so you don't need to rely solely on oranges.

Try incorporating some (or all!) of these fifteen vitamin-C-packed foods into your diet for some added variety and nutrition!

MJ Brioso, Editorial Staff

MJ Brioso is a content writer who takes pleasure in creating compelling and informative articles about health and lifestyle. During her free time, you'll likely find her indulging in shopping or passionately exploring the world of fragrances.