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Vitamin C rich vegetables and fruits other than oranges

When we talk about Vitamin C, the first thing that comes to mind in terms of fruits is Orange, and in terms of taste, sour. But did you know that Vitamin C is rich in other vegetables and fruits which are otherwise sour? Blame it on media and advertising, maybe oranges being associated with Vitamin C is more appealing to the public than say, broccoli. Since ascorbic acid is sour we also tend to associate the degree of sourness to the degree of Vitamin C content, which of course now, with the advancement of science, is a myth.

The Benefits of Vitamin C

Vitamin C or ascorbic acid has been known in providing lots of benefits to our body. This is no wonder why health authorities recommend having Vitamin C in our diet. Here are just some of the benefits of Vitamin C in our body:

  1. Vitamin C bolsters the immune system – while Vitamin C is not a cure for the common cold as many would think, its antioxidant properties help in tissue repair, protects the body from oxidative stress, and aids in killing microbes. All these help in reinforcing the body’s immune system.
  2. Vitamin C neutralizes free radicals in the body – the antioxidant properties contained in Vitamin C attacks free radicals in the human body. These free radicals are considered to be harmful as these substances cause damages to cells and tissues.
  3. Vitamin C has anti-aging properties – Vitamin C also plays an important role in collagen production. Collagen is responsible for playing a role in connective tissues in the body.
  4. Vitamin C protects the eyes – research has shown that Vitamin C, with a dose of 500mg per day, lowers the risk of developing cataracts. Further, the same research has shown that Vitamin C also slows the progress of age-related macular degeneration.

There are more benefits of Vitamin C to the body, and surely, more will be discovered as research tools and methodologies improve.

Vegetables and Fruits rich in Vitamin C

With all the benefits of Vitamin C in our body, it already became a part of our diet. For some, intake of Vitamin C is augmented by drinking tablets of ascorbic acid, while for others, their dose of Vitamin C may knowingly or unknowingly be included in the food they eat. Vitamin C is found in nature, this is why a lot of fruits and vegetables are rich in Vitamin C.

Did you know that some vegetables and fruits have higher concentrations of Vitamin C compared to oranges and other citrus fruits? These vegetables and fruits are abundant and easily accessible in Baguio City and Benguet. Thanks to the farms around Benguet producing these crops. Here are some of the vegetables and fruits that are rich in Vitamin C which you can buy here in Baguio City.

    1. Red Bell Peppers – these peppers which are commonly sold in Baguio City have more Vitamin C content than that of an Orange. Half a cup of these peppers contains about 95milligrams of Vitamin C, while a cup of orange has about 95.8 milligrams of Vitamin C. These peppers also contain Vitamin B-6, Iron, and magnesium.
Bell Pepper, Red Bell Pepper

    1. Broccoli – if you go to the Baguio City public market, chances are you will see a vendor selling these cruciferous vegetables. Broccoli is a superfood as it contains several nutrients like folates, calcium, lutein, zeaxanthin, vitamin K, phosphorous, beta-carotene among others. One cup of Broccoli contains about 40-50 milligrams of vitamin C.
    1. Cauliflower – also a common vegetable found in the Baguio public market, this vegetable also packs about 40-50mg of Vitamin C a cup. Not only is it a good ingredient to most dishes, but cauliflower is also used as a healthy substitute for rice.
Cauliflower Vitamin C


    1. Chili Peppers – these hot peppers does not only contain capsaicin, the ingredient that makes chili peppers hot, but also a huge dose of Vitamin C. Half a cup of chopped chilies contains about 107.8 milligrams of Vitamin C.

Chili Peppers Vitamin C

    1. Strawberries – strawberries when in season are very visible in the Baguio City market, thanks to nearby strawberry farms in La Trinidad Benguet, there is a steady supply of this pseudo fruit. A cup of strawberries contains about 85 milligrams of Vitamin C.

Thanks to the farms within and around Baguio City, we have access to vitamin C-rich fruits and vegetables. Not to mention the fact that because of the proximity of Baguio City to farms producing these crops, the prices are a lot more affordable. With all these benefits of Vitamin C and the accessibility of these fruits and vegetables, don’t you think it’s time for you to add these to your daily diet?

Did we miss any fruit or vegetables other than oranges and citrus fruits that are rich in Vitamin C and are available in Baguio City? Let us know in the comments section.

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