Healthy Eating

The 5 Best Vitamin C Rich Foods to Add to Your Diet

According to an RD.

By: Lauren Manaker MS, RDN, LD, CLEC

From supporting your immune system to combating chronic inflammation to helping maintain your skin health, vitamin C offers some serious benefits. And while many of us are aware that popping a vitamin C supplement is a simple way to include this essential nutrient in your diet, getting your vitamins from food sources can give you so much more than that single nutrient — in many cases, along with the vitamin C, you get fiber, antioxidants, and other vitamins when you include vitamin C foods in your diet. 

If you want to know which foods you should be banking on for your vitamin C boost, read on to get some ideas.

The Importance of Vitamin C 

Before digging into which foods contain vitamin C, it is important to know why vitamin C is so important to focus on in the first place. Sure, we all know that vitamin C can help support our immune system. But this vitamin isn’t just a nutrient that helps us combat our sickness during cold and flu season. 

Other ways vitamin C can support our health that extends beyond immune support include:

5 Best Vitamin C Rich Foods to Add to Your Diet 

If you are on the hunt for vitamin C rich foods, you will find the most success by scoping out the produce aisle in the grocery store or hitting your local farmer’s market. Many fruits and veggies contain this nutrient, giving you one more reason to include these foods in your meals every single day. 

Among the many foods that contain vitamin C, here are some options that top the list. 

#1 SunGold Kiwi

The SunGold kiwifruit has a super-sweet taste and a golden flesh, making them a unique kiwi option if you want something other than the classic green variety. And when it comes to vitamin C, this fruit is a superstar. Just two SunGold kiwis (one serving) contain two times the RDA of vitamin C — three times more vitamin C than an orange! 

#2 Oranges

No surprise here — oranges are a powerhouse when it comes to vitamin C. One orange provides 90 percent of the recommended needs of vitamin C, making it a natural choice for adding this nutrient into your diet. And remember, 100% orange juice is made from real oranges, making this drink a fine option for when you need a sippable source of vitamin C. 

#3 Red Bell Pepper

The simple act of adding red bell peppers into your salad, stir fry, or snack plate can help you meet your vitamin C quota in a delicious way. One medium-sized red bell pepper provides a whopping 169 percent of the RDI for vitamin C.

#4 Broccoli

We oftentimes think of broccoli when we need a fiber boost. But this veggie is packed with vitamin C, too, with 80 milligrams of this nutrient per cup. Enjoy your broccoli in a salad, roasted as a side, or as a secret ingredient in your smoothies.

#5 Strawberries

As if you need another excuse to eat juicy and naturally sweet strawberries, eating just 8 of these berries provides almost 100% of your vitamin C needs. Plus, these berries provide folate, fiber, and potassium, making them a fantastic addition to your healthy diet. Try them dipped in dark chocolate for a decadent vitamin C-containing treat. 

Vitamin C Is An Important Part Of Your Healthy Diet 

Vitamin C is an essential nutrient, meaning that your body can’t make it on its own, and it depends on you to eat enough to fuel your body with adequate amounts. Including enough vitamin C in your diet is simple to do with a little know-how and effort. From tossing some strawberries into your smoothie to adding some broccoli to your dinner, you will meet your vitamin C needs in no time when you include the right foods in your diet. So, pour yourself a glass of OJ and start noshing on some SunGold kiwis — your body will thank you for it!