The best sources of vitamin C (beyond oranges)

It's not all about oranges. Here are a few other colourful, nutrient packed fruits and veggies to fill up on.

Written by Editor Medibank

The Australian Dietary Guidelines recommend that adults consume approximately 45 mg of vitamin C each day, which equates to around half an orange. However, you may be surprised to learn that many fruits and vegetables contain the same or higher levels of vitamin C than oranges!

Although it can’t guarantee to keep your household cold-free this season, vitamin C has been clinically proven to help keep your skin, bones and connective tissue healthy and support wounds to heal, as well as helping your body to absorb iron1.

Here are a few other colourful, nutrient-packed fruits and veggies to fill up on when you run out of oranges:

Vitamin C rich foods


  • Blackcurrants
  • Grapefruit
  • Guava
  • Kiwifruit
  • Lemon
  • Mandarins
  • Oranges
  • Strawberries
Just one kiwifruit has more than the recommended daily dietary requirement of vitamin C for an adult. This is almost double that of an orange!


  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Capsicum
  • Cauliflower
  • Chinese cabbage
  • Kale
  • Tomatoes

Tip: Vitamin C is a water-soluble and temperature-sensitive vitamin. Boiling, high cooking temperatures and slow cooking can reduce the potency and therefore health benefits of vitamin C, so eating fresh fruit and vegetables is recommended where possible. To boost your Vitamin C intake, try adding a fruit or vegetable from the list above to some of your meals, like a cup of fresh strawberries for morning tea.

For personalised healthy eating advice, contact an Accredited Practising Dietitian.

Inspired by the ingredients above? Try out one of these tasty Live Better recipes this week

Oven-baked broccoli and cauliflower recipe
A deeply flavoursome way to dress up your favourite cruciferous veggies.

Pan Roasted Brussels Sprouts Recipe
Here's how you make Brussels sprouts delicious - seriously.

Tomato and capsicum soup recipe
Nothing says comfort like a warm bowl of soup.

Coconut quinoa with kale and pesto recipe
Nourish your body with this superfood salad of coconut quinoa, kale and pesto.

Chia kiwi pops recipe
A super easy, naturally sweet snack or dessert.


Live Better at Home

At Medibank, we know that caring for yourself helps you to care for those around you. That’s why we’ve created Live Better at Home.

We're encouraging all Australians to join our daily Eat, Move and Feel activities that will help us all stay active, stay healthy and Live Better at Home.

Written by Editor Medibank

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