ORANGES have long been celebrated as a go-to source of vitamin C, but several other foods—including chillies—are now recognised as even richer sources of this essential vitamin.
So is it true that certain types of chillies surpass oranges in vitamin C content?
Verdict:
TRUE
Surprisingly, bell peppers (which are actually a types of chili), the particular red and yellow ones, pack a more potent punch of this essential nutrient than their citrus counterpart.
One large yellow pepper holds one of the highest concentrations of vitamin C compared to red and green peppers, providing 342mg of vitamin C, which is more than twice the amount found in a green pepper.
A cup of chopped red bell pepper contains about 190mg of vitamin C, far exceeding the 70mg found in a medium-sized orange. Red peppers are also a great source of vitamin A, which promotes eye health.
Green bell peppers aren’t far behind, providing approximately 74mg of vitamin C per 100g.
A cup of chopped red bell pepper contains about 190mg of vitamin C, far exceeding the 70mg found in a medium-sized orange.
Vitamin C is a powerful antioxidant that helps neutralise free radicals, supports immune function, and aids in iron absorption, making it indispensable to our daily diet.
One reason peppers are such rich sources of vitamin C lies in their bright colouration, which is an indicator of phytonutrient content. As they ripen from green to yellow and then to red, the vitamin C levels in bell peppers increase.
This gradual ripening process allows the peppers to synthesise more nutrients, resulting in their vitamin-rich profile. Compared to oranges, which remain consistent in their vitamin C concentration, peppers’ vitamin content evolves as they mature.
So if you're looking to diversify your diet and maximise your intake of essential vitamins, it’s time to look beyond oranges and embrace peppers as your go-to for vitamin C.
REFERENCES:
https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_7
https://www.womanandhome.com/health-wellbeing/foods-high-in-vitamin-c/
https://abcnews.go.com/Health/Wellness/12-foods-vitamin-oranges/story?id=20729780
