Foolproof Ways to get more Vitamin C

Vitamin C is may not be the cure for a cold or flu but it is useful in protecting your immune system from deficiencies. Most people associate vitamin C with oranges or orange juice. However, while oranges are a reliable source for vitamin C, there are other fruits and vegetables that also contain a healthy dose of it.

Other Citrus Fruits

Oranges aren’t the only citrus fruits packed with vitamin C. Lemons, limes, and grapefruits all contain and are commonly associated with the vitamin. Grapefruits on average contain about 40 mg of vitamin C, while lemons and limes both contain around 30 mg. So, it would be a good idea to pack a grapefruit for a midday snack, or even squeeze a lemon or two into your water bottle.


This might surprise many, but one serving of broccoli contains more than twice the amount of vitamin C a small orange does. Broccoli is a superfood that contains a variety of health benefits, but if you ever need that extra immune system boost, or if you start to feel sick, eating broccoli may work better than oranges do. Also, note that, the sooner you eat your broccoli after slicing it, the better. This is because of broccoli’s vitamin C degrading after it has been cut.


Everyone loves strawberries, and aside from their great flavor, they have health benefits and nutrients. An average serving of strawberries contains just around 80 mg of vitamin C, which is more than a medium sized orange.


Kale is arguably the most popular superfood in existence. It’s in salads, smoothies, soups, and they are also in chip form. In addition to the numerous health benefits of kale that many are already familiar with, Kale also contains a decent dose of vitamin C. One cup of chopped kale contains just around 80 mg, which is around the same as a cup of strawberries.


One medium sized cantaloupe contains 200 mg of vitamin C or more, which is twice as much as a large orange. Slicing up a cantaloupe to snack on throughout the day should lower your chances of that cough turning into something worse.

There are many other fruits and vegetables that contain a generous amount of vitamin C. Luckily, many of these fruits and vegetables would likely blend together very well in a smoothie, which is also another way of getting vitamin C. You can also mix the fruits into a fruit salad and eat them together. Talk to your doctor before taking supplements and check that citrus fruits do not impact your medication.

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