If you would have asked me this question few years ago I would jumped to answer Citrus fruits! It definitely has lots of Vitamin C but do not top the list!

Not so glamorous Bell Peppers tops the list! I did not believe it first time I heard it!

Next time you get some sniffles and think of chugging a glass of fresh orange juice add some orange bell pepper for a booster dose of Vitamin C. Also incorporate it in your daily diet by making an addition to your stir fry or salad or curry! I consider them innocent cause they blend in and can complement any dish without a fuss!

Papaya has even higher Vitamin C content then Bell Peppers but I am not putting it on the top of my list given most Papaya we import here in US are Hawaiian Papaya which is a GMO. (Might do more harm then good)

If you are a Non-GMO shopper like me bookmark this website: http://www.nongmoshoppingguide.com/ for tips and lessons to be a smart Non-GMO shopper!

Check out this table for produce with Vitamin C in ascending order:

 Food Serving size Calories % DV Nutrient Density
Bell Peppers 1 cup 28.5 157 98.9
Broccoli 1 cup 54.6 135 44.5
Brussels Sprouts 1 cup 56.2 129 41.3
Strawberries 1 cup 46.1 113 44.1
Pineapple 1 cup 82.5 105 22.9
Oranges 1 med 61.6 93 27.2
Kiwifruit 1 med 42.1 85 36.5
Cantaloupe 1 cup 54.4 78 25.9
Cauliflower 1 cup 28.5 73 46.2
Kale 1 cup 36.4 71 35.1
Cabbage 1 cup 43.5 69 28.5

Hope this helps and remember to give justice to all the produce in your daily meals!

Advertisements