Who else automatically thinks oranges when they hear vitamin C? While oranges are a good source of the vitamin, other foods are actually much more superior when it comes to their vitamin C content.

Contrary to popular belief, vitamin C won’t actually prevent or cure your cold. However, it can shorten the duration of your cold and reduce the severity of the symptoms. We also need vitamin C for the production of collagen and blood vessels, for wound healing, and for healthy bones and teeth. It also improves the absorption of iron from our diet.

How Much Do You Need?
Adults need 65-90 mg of vitamin C per day. Because vitamin C is water soluble, you need to constantly top your body up with it to replace any losses from body fluids. Here are some of the best sources of vitamin C out there.

Bell Peppersbell peppers
½ cup chopped peppers = 155 mg of Vitamin C.

Enjoy peppers sliced up with your favourite meat and chicken dishes, or munch on some cut up slices throughout the day for a crunchy snack.

1 cup = 82 mg of Vitamin C.

If you think broccoli isn’t tasty then you probably haven’t tried garlic and chilli broccoli stir-fry yet. The superfood vegetable makes the perfect accompaniment to almost any meal and it’s perfect to add a little bit of green to your juices too.

1 guava = 125 mg of Vitamin C.
Guava is the perfect tropical fruit, and let’s be honest, who doesn’t love guava juice?

1 cup kale = 80 mg of Vitamin C.
Whether it’s a base for your salads or kale chips, adding more kale to your diet is always a good idea.

1 kiwi = 64 mg of Vitamin C.

Kiwi’s exterior is fuzzy, but the interior is packed with vitamin C and other antioxidants that boost our overall health. Make sure you are adding some to your daily fruit spread. If you are not a fan of the taste, you can still reap the benefits of the fruit by using it on your skin to lighten up under-eye circles and minimize pores.

Strawberriesstraw berries
1 cup strawberries = 98 mg of Vitamin C.

Nothing screams summer quite like a juicy bowl of strawberries. Strawberries are high in nutrients but extremely low in calories, making them the perfect snack if you are watching your weight. If you are battling sweet cravings, head to the kitchen and make some dark chocolate dipped strawberries (you won’t regret it, we promise).

1 tomato = 25 mg of Vitamin C.

Ok, gram for gram oranges do contain more vitamin C than tomatoes. But we can add tomatoes to almost every meal, so ultimately they make a massive contribution to our vitamin C requirements. Add more tomatoes to your cottage cheese sandwich at breakfast, your vegetable omelette at lunch, or your side salad at dinner.