When we think of vitamin C, citrus fruits like oranges usually steal the spotlight. But here's a surprise: red bell pepper easily outranks orange slices when it comes to vitamin C content per serving. In fact, just half a cup of raw red bell pepper delivers around 95 mg of vitamin C—more than an entire medium orange!
Vitamin C isn’t just about helping you dodge the sniffles. This nutrient is a key player in collagen production (think skin, joints, and even wound healing) and boosts the absorption of iron from plant-based foods. That’s a big deal if you're aiming to support your immune system or maintain vibrant, healthy skin.
Let’s get specific: The current top sources of vitamin C per typical serving are:
1. Red bell pepper (raw, ½ cup): ~95 mg 2. Guava (1 medium): ~126 mg 3. Kiwi (1 medium): ~71 mg 4. Broccoli (cooked, ½ cup): ~51 mg 5. Brussels sprouts (cooked, ½ cup): ~48 mg
Incorporating red bell pepper is easy—slice it raw for a crunchy snack, dice it into omelets, or stir it into salsas. Not only do you get vibrant color and sweet crunch, but you’re also maximizing your vitamin C intake effortlessly.
Source: USDA FoodData Central, National Institutes of Health (NIH) Factsheet on Vitamin C.
