There is a reliable list of usual suspects for foods high in vitamin C, and yes, citrus is on there, but that’s just scratching the surface of places you can find this essential micronutrient. From papaya to pirates (yes, pirates!), vitamin C has a long and varied history. Keep reading to see a list of some of the best, and unexpected, sources of vitamin C, plus recipe recommendations for how you can use them in your very own kitchen.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with several important functions. Like all vitamins, vitamin C is an essential nutrient, meaning your body doesn’t generate any on its own. Therefore, you must obtain adequate amounts from food. Water-soluble vitamins are generally easily absorbable and carry a low risk of toxicity, since you tend to excrete extra amounts in the urine.

Why Is Vitamin C Good for You?

You rely on vitamin C to help facilitate bodily functions from head to toe. It is involved in collagen production, which plays an essential role in all connective tissue, including muscle skin and bone; it also helps with wound healing. Additionally, vitamin C is involved in protein metabolism and enhances the absorption of iron.

It is somewhat of a myth that vitamin C "boosts" immunity. While the vitamin is involved in immune system function, it’s not as simple as the more you take in, the better the system will function. However, vitamin C does act as an inflammation-fighting antioxidant, which may help shorten the duration of an illness, but this is influenced by several diet and lifestyle factors.

How Do You Know if You're Getting Enough Vitamin C?

The daily recommendation for vitamin C is 90 milligrams a day for men, 75 milligrams for women, and slightly more during pregnancy and lactation. Vitamin C values are also one of the mandatory fixtures on food labels. The "Daily Value" amount is 90 milligrams per day — for reference, 1 medium orange contains 70 milligrams. Because the daily requirement for vitamin C is relatively low, meeting your needs through food is extremely manageable. Despite this, there are several vitamin C supplements that exceed 1,000 milligrams per serving. The upper limit (or the recommended amount not to exceed) is 2,000 milligrams per day. Getting too much can cause stomach upset, which is easily rectified by cutting back on your intake.

Nowadays vitamin C deficiency is incredibly rare, but can cause a condition known as scurvy. Symptoms of scurvy can include extreme fatigue, swollen and bleeding gums, tooth loss, poor wound healing, joint pain, and in severe cases, even death. Scurvy has been mostly eradicated in developed countries, but there’s some interesting lore on social media involving scurvy and pirates, which is historically accurate. In the 1600 and 1700s, sailors (including pirates) on long sea voyages did not have access to fresh produce and suffered from scurvy. In the late 1700s, it was determined that citrus fruits could cure, and even prevent, scurvy and after that citrus and lime juice were stocked on ships.

What Foods Are High in Vitamin C?

Here are 10 foods that are outstanding sources of vitamin C, plus some inspirational recipes. Take advantage of these foods fresh, canned or frozen to get the max amount of vitamin C. Once dried or heated, a food's vitamin C content is somewhat reduced, but (contrary to popular rumors) not altogether eliminated.

Bell Peppers

Bell peppers can add a delightful, sweet crunch to sandwiches, salads, and crudité. They contain plenty of hydration, plus vitamin A and more than 100-percent of the daily dose of vitamin C. Try them stuffed with a creamy filling like in the photo above.

Vitamin C count: (1/2 cup, raw) = 95 milligrams

Guava

This swoon-worthy tropical fruit is filled with more vitamin C than you need in a day. Enjoy it frozen in smoothies or freshly sliced into wedges.

Vitamin C count: (1 fruit) = 125 milligrams

Broccoli

Broccoli never gets enough credit for being a vitamin C-rich superfood. For just one cup of raw broccoli, you will get 3 grams each of fiber and protein, plus nearly a day’s worth of vitamin C. Try it raw in a salad with a creamy dressing and a little bacon for a salty edge (see photo above).

Vitamin C count: (1 cup, raw) = 85 milligrams

Oranges and OJ

Just one fresh orange will approach the daily recommendation for vitamin C, while a 6 fluid ounce glass of orange juice will pack in even more. Oranges and their juice make a refreshing addition to smoothies, salad dressings, popsicles, and cold-pressed juices, like the one pictured above.

Vitamin C count: (1 medium orange) = 70 milligrams; (3/4 cup OJ) = 93 milligrams

Kiwi

These petite and oh-so-pretty fruits are so easy to eat — skins included. Slices of this emerald green fruit make a lovely edition to fruit salad, yogurt parfaits, and frozen treats.

Vitamin C count: (1 medium fruit) = 65 milligrams

Brussels Sprouts

Brussels sprouts are delectable when steamed or roasted, but they are also worth trying raw and thinly sliced in a salad or slaw — preferably with a citrusy vinaigrette for an extra boost of vitamin C.

Vitamin C count: (1cup, raw) = 75 milligrams

Raspberries

Most berries contain plentiful amounts of vitamin C; raspberries contain the bonus of an impressive 8 grams of fiber per cup! Whether fresh or frozen, raspberries can be enjoyed as a snack or a healthy dessert dipped in Greek yogurt and drizzled with dark chocolate like the pops above.

Vitamin C count: (1 cup) = 32 milligrams

Pineapple

There is nothing quite like the juicy burst of sweetness from a fresh slice of pineapple. It is also the secret to the frothiest smoothies and smoothie bowls.

Vitamin C count: (1 cup) = 80 milligrams

Kale

Here's yet another reason to be obsessed with kale salads: the leafy green is packed full of vitamin C. An easy way to prepare it is to chop the kale finely, drizzle it with olive oil, and massage it gently before adding your other favorite salad fixings and dressing.

Vitamin C count: (1 cup) = 70 milligrams

Tomatoes and Tomato Juice

Whether you consider it a fruit or a veggie (spoiler: it’s a fruit), tomatoes can also stack up the vitamin C. Tomato juice can also be used for cocktails and mocktails as well as soups and ceviche.

Vitamin C count: (1 medium tomato) = 20 milligrams; (3/4 cup juice) = 33 milligrams

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