Beyond Oranges: Other Foods Can Deliver More Vitamin C

Oranges may be the first food that comes to mind when vitamin C is mentioned, but they are far from the only way to get it. A varied selection of fruit and vegetables can provide plenty of the vitamin, with some offering more than oranges when compared by equal weight.

Guava, kiwi and strawberries are among the fruits that can outpace oranges on that basis. They offer alternatives for anyone looking to vary their fruit bowl rather than rely on a single staple.

Vegetables deserve a place in the picture, too. Sweet peppers and broccoli can be rich sources of vitamin C, making everyday meals another opportunity to obtain it beyond a glass of juice or a piece of fruit.

The comparison matters: a higher vitamin C content per equal weight does not necessarily mean every serving will provide more. Portion size, variety, freshness and preparation can all affect how much reaches the plate.

There is no need to drop oranges from the menu. The practical takeaway is to broaden it, choosing a mix of fruit and vegetables rather than treating one food as the sole source of vitamin C.