20 Unexpected Foods That Add More Vitamin C To Your Diet

Vitamin C is an important antioxidant that is essential to a healthy diet. It works to strengthen bones, repair tissues, form collagen, protect teeth, and plays a key role in boosting your immune system. Because it is an antioxidant, it can protect against free radicals that can damage your hair, skin, and overall health. It is such an important vitamin that experts recommend consuming vitamin C every single day. Since vitamin C has so many health benefits, it's surprising that 39% of American adults are not getting enough vitamin C in their diet (via Rupa Health).

Lacking vitamin C in your diet affects overall health from your teeth to your toes. Without enough vitamin C, your immune system is compromised, leading to all sorts of health issues. In addition, you are at higher risk of iron deficiency since vitamin C helps the body absorb iron.

So, how do you get more vitamin C in your diet? Of course, everybody knows oranges and other citrus fruits are high in vitamin C. Still, many don't know that other fruits and vegetables are chock full of this essential vitamin. If you want to add more vitamin C to your diet to protect your health and boost your immune system, look for ways to get more of these fruits and veggies onto your daily menu.

Rose hips are an excellent source of vitamin C, with 426 milligrams per 100 grams, per Nature Claim. But you may be wondering, what exactly are rose hips? They are the fruit of the rose plant and look like little red bulbs. These bulbs are filled with seeds and located below the rose petals.

While you won't find rose hips in the produce section, you can still add them to your diet. Adding them to your diet is as easy as boiling water; rose hip tea is one of the best ways to ingest these sweet fragrant bulbs and is available at most markets.

If you have roses in your garden, you can harvest them yourself by cutting the small bulbs when they are ripe and removing the seeds. Once cleaned, you can use them like cherries or apricots in jams and desserts. A word of caution: Before you harvest your or your neighbor's rose plants, ensure that they haven't been exposed to chemicals or pesticides.

Parsley, the popular leafy green herb, is more than just a decorative garnish and flavorful herb; it's actually a nutritional powerhouse with impressive health benefits. According to Healthline, parsley is rich in antioxidants and has significant amounts of vitamins A and K, and it contains over half of the recommended daily amount of vitamin C per half cup.

So how can you get a half cup of parsley in your diet? Well, eating this grassy herb by itself may not appeal to everyone, but adding it to chutneys or sauces like chimichurri or pesto is the best way to up your parsley intake to take advantage of its health benefits. So add more green to your diet with parsley; just watch out for it getting stuck in your teeth.

Kiwis, the ugly fuzzy brown fruit with a sweet surprise inside, are the perfect way to get more vitamin C. While they aren't much to look at, once you slice them open and get a taste of the bright green fruit with the tiny black seeds, you will be hooked. They are sweet and tart, like a mix between a berry and a pineapple but with a softer texture. They make an excellent sweet treat for healthy eaters. According to Healthline, just one kiwi will provide 80% of the daily recommended dose of vitamin C.

Kiwis were previously considered an exotic fruit, but they have grown in popularity and are now readily available in most major grocery stores. They are a great addition to a fruit salad or fruit smoothie. And thanks to their tartness, they work well in marinades and salad dressings, too.

Brussels sprouts, probably one of the most hated vegetables in the U.S., are making a comeback and have been given a second chance to win over reluctant diners. A Dutch scientist found a way to remove the chemical compound that gave Brussels sprouts their unpleasant bitter taste making them more palatable (via NPR). This is great news for healthy eaters because Brussels sprouts have too many health benefits to be left off your plate.

Medical News Today reports that Brussels sprouts are low in calories and high in fiber, with an abundance of vitamins and minerals. One cup of Brussels sprouts will provide you with almost your full daily dose of vitamin C. It's hard to believe these tiny little cabbage-looking vegetables have so many health benefits; good things really do come in small packages. The best way to get the most flavor out of these gems is to roast them long enough to make them soft but not too long before they lose their texture.

Papayas are an oblong tropical fruit grown from a tree that resembles a palm tree. They are believed to originate from southern Mexico, where they are often eaten with sprinkles of chili powder, per Frontiers in Ecology and Evolution. While the tough outer skin is inedible, the bright orange fruit is a breakfast staple in Latin America. And the round bitter black seeds are consumed for medicinal purposes.

Papayas are a delicious way to add more vitamin C to your day. According to Healthline, one medium papaya provides more than the daily recommended dose of vitamin C.

If you love Thai food, you may have tried green papaya in a popular Thai salad. Green papaya is just unripe papaya and is not as sweet as ripe orange papaya. It has a mild flavor and crunchy texture, and it's commonly used like jicama or cucumbers in savory salads.

Black currants are small dark edible berries commonly used in jams, teas, and desserts. They haven't been widely used in the U.S. and were even banned at the turn of the century until recently because they were responsible for a harmful fungus that is detrimental to pine trees (via Fruit Smart).

Luckily, these tart little berries are no longer banned and are starting to make a comeback in the culinary scene, which is excellent news because they are tasty and highly nutritious. WebMD shares that one serving of black currants provides 85% of your daily vitamin C needs, along with other health benefits. The entire plant has medicinal properties, from the leaves to the seeds, so while you may not have seen many of these berries in the market, their extracts, tinctures, and seed oil are popular supplements.

Red cabbages are actually more purple than red and are one of the most underrated vegetables. Sure, they look neat when sliced open with their intricate patterns, but they are more than just a pretty color; they are incredibly nutritious. From fiber to folic acid, this colorful vegetable has it all. You can eat them for better digestion, a healthy heart, or to get vitamin C. Red cabbage provides a whopping 54% of your daily dose of vitamin C in just one cup, so make sure to add more of this crunchy cruciferous to your plate if you're looking to up your vitamin C intake (per WebMD).

You can use red cabbage to make more than just coleslaw. Try sautéing them with noodles or pickling them for a tangy taco treat. They are such an excellent addition to a balanced diet.

Over the years, Australia has given the world many gifts, including vegemite, meat pies, and the Hemsworth brothers, and now they have another yummy gift to offer; the kakadu plum. The kakadu plum, native to Australia, is considered a superfood because it is the fruit with the most vitamin C in the world. One kakadu plum, which is roughly the size of a golf ball, is believed to have over 3,000 times the daily recommended dose of vitamin C (via Healthline). But don't worry, you can't overdose on vitamin C because it's a water-soluble vitamin, meaning too much will just flush out of your system.

Luckily, you don't have to take a trip to the land down under to try these tart little fruits: You can find them in most major grocery stores. While they are tasty on their own, you can also use them like you would other fruits and make jellies, jams, and desserts.

While you might associate strawberries with sugary decadent desserts and homemade ice cream, they can do double duty and be a part of a healthy diet. SF Gate reports that to meet your daily vitamin C intake, you only need to eat five strawberries, which is pretty amazing since, for many, a small basket is a serving size.

Strawberries aren't just for those with a sweet tooth; you can add strawberries to savory dishes, too. Fresh strawberries can add another layer to a simple green salad or pair them with chicken and avocado for a savory summer dish.

Like most berries, strawberries tend to go bad quickly. So to help them last longer, only wash them as you use them and store them in an airtight container in a single layer.

The spiky little red fruit that resembles a sea urchin is a good source of vitamin C. While not common in American grocery stores, rambutans can be found in international markets. They are a fun-looking fruit about the size of a golf ball and have a spiky inedible exterior, but inside there is a white, sweet gelatinous fruit and an inedible seed. They are similar to lychees but sweeter.

Rambutans are a popular fruit in Southeast Asia and Latin America, where they are consumed for their taste and health benefits. They are a great source of fiber and are often used for weight loss and given to those with digestive issues. Just a handful of rambutans, about five to six, have half of the daily dose of vitamin C (via Healthline).