Your Go-To Sources For Vitamin C

by / Friday, 26 May 2017 / Published in Wellness

Vitamin C is a powerful antioxidant that helps regenerate tissue, protects against heart disease, and can decrease cholesterol. When you think about the best sources of vitamin C, you naturally think of oranges, right?

No disrespect to that morning glass of OJ, but vitamin C is abundant in lots of fruits and veggies. As the old knock knock joke goes, “Orange you glad I didn’t say orange?”

Here are four of the best fruits and veggies to help you get your daily dose of vitamin C:

Kale (and other leafy greens)

Depending on the leaf, the taste of kale can vary from bitter, to peppery, to plain, but all variations have about 80.4 vitamin C per serving.

If you hate the taste but want to incorporate it into your diet, try 1) massaging your kale 2) making kale chips, or 3) blending it into a tasty fruit smoothie. You might be asking what it means to massage kale, but it’s really not that strange! All it entails is dumping your kale into a bowl and yes, massaging it with your hands to break down the enzymes so it’s not as bitter.

Yellow Bell Peppers

The color of bell peppers reflects the pepper’s ripeness, and each stage of ripeness has a different vitamin composition. Most varieties of bell peppers change from green, to yellow, to red, with yellow containing the most vitamin C. A large yellow bell pepper contains 341 mg of vitamin C, which provides much more than most people’s daily vitamin C requirement (75-90 mg).


They are nature’s gift for us to indulge in spring and summer. They have 122.3 mg of vitamin C, making mangoes especially great for skin care as well as eating. To utilize your mangoes for your skin, try rubbing the pulp on your face and body to replenish dull and dead skin. They are renowned for dulling dark skin spots, minimizing blemishes and blackheads, and leaving your skin looking dewy and refreshed.


Have you been taught to trash the skin of kiwi? Surprisingly, kiwi skin is completely edible and nutrient dense with vitamin C (90 mg) and fiber! Yes, it may be a bit fuzzy, but as long as you wash the skin it’s perfectly safe to eat. Embrace the power of kiwi in your cooking with this Easy Kiwi Salsa recipe.

Not only will these foods boost your immune system; they also help to lower hypertension, combat strokes, prevent cataracts and can even assist in treating scurvy. Your body will love you for adding these vitamin-C packed foods to your diet.

This article was originally published in Philly Voice.


Philly Voice produces must-know and entertaining content that drives conversation in the Philadelphia region and beyond.

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