Secret sources of vitamin c include brussels sprouts

Beyond the citrus: Secret sources of vitamin C

Contrary to popular belief, vitamin C doesn’t prevent colds. However, loading up on it is still an excellent idea. Vitamin C can help you recover from a cold faster and can also help stave off heat exhaustion and repair your skin after a sunburn.

When you think about sources of vitamin C, you probably think of oranges. Despite their reputation for being loaded with vitamin C, the ~70 mg an orange provides is actually less than many other common fruits and veggies (bell peppers, for example, have a whopping 95 mg).

Here are some vitamin C-rich foods that pack more punch than an orange.


A great source of fiber with a plethora of other vitamins to boot, just one cup of chopped, raw broccoli florets boasts about 80 mg of vitamin C, along with vitamin K, which is important for bone health.

Hot Peppers

Time to spice things up! A half-cup of chopped or diced chili peppers serves up 107 mg of vitamin C. On top of that, research shows that capsaicin, the chemical compound that makes chili peppers hot, may help relieve joint and muscle pain.


Small package, giant health benefits. Just two of these tiny fruits have 128 mg of vitamin C. Have trouble sleeping? Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role in initiating sleep onset.

Brussels Sprouts

A cup of brussels sprouts contains 75 mg of vitamin C, along with cancer-fighting nutrients. So many reasons to love these little green guys. They taste great roasted with olive oil and salt, or shredded raw on top of your favorite salads for extra crunch.

Have questions about vitamins? Learn more about nutrition and food choices with Community Health Network.