Bell peppers are among the richest vegetables in vitamin C. A whole bell pepper has about 130 mg of vitamin C, or 176% Daily Value.
How much vitamin C do we need daily?
According to the National Institutes of Health, we need only 90 mg of vitamin C per day.
Therefore, there is no need to buy vitamin C supplements. Moreover, we can’t absorb a high dose of 1000 mg of vitamin C. Most of it will be lost through urine.
The best solution is to eat foods rich in vitamin C throughout the day. Fruits and vegetables are the best sources.
There is no need for vitamin C supplements, especially if you follow a plant-based diet.
Vitamin C toxicity is pretty rare, as the human body can absorb only a small amount. The excess vitamin C is lost through the urine, every day.
How much vitamin C in a glass of orange juice?
According to the USDA, 100 gr of orange juice contain 33 mg of vitamin C. Moreover, an orange contains up to 100 mg of vitamin C, depending on the size and variety.
An 8 oz (240 ml) glass of orange juice provides approximately 83 mg of vitamin C, or 110% DV. Therefore, a glass of orange juice gives us all the vitamin C we need daily a day.
As a rule of thumb, prefer consuming oranges than orange juice. Besides vitamin C, oranges are high in dietary fiber. One orange has about than 4 grams of fiber, or 14% DV (Daily Value).
Most pepper varieties are great dietary sources of fiber as well.
What’s the vitamin C content of bell pepper?
There are many types of pepper. Almost all of them are rich in vitamin C.
For instance, 100 gr of bell pepper contains more than 80 mg of vitamin C. A large green bell pepper may contain up to 132 mg of vitamin C. That’s 176% DV (Daily Value).
So, what pepper variety is richest in vitamin C?
|Variety||Vitamin C |
|ancho pepper, dried||2|
|bell pepper, green||80,4|
|bell pepper, red||127,7|
|bell pepper, yellow||183,5|
|chili pepper, dried||31,4|
|chili pepper, green, raw||242,5|
|chili pepper, red, raw||143,7|
|pasilla pepper, dried||6,4|
As you can see, almost all peppers are rich in vitamin C. Moreover, peppers enhance weight loss.
Keep in mind that vitamin C is pretty vulnerable to heat. Therefore, pickled and sun-dried peppers have the least amount of vitamin C.
Most noteworthy, pickled vegetables may be bad for your health. Always prefer fresh vegetables.
Green chili peppers are the richest in vitamin C. But, we can’t eat 100 grams of raw chili pepper.
So, practically, the yellow bell pepper is the richest in vitamin C. It has more than 180 mg of vitamin C per 100 grams.
Practically, a large yellow bell pepper contains about 340 mg of vitamin C, or 450% DV.
You should eat bell peppers raw in salads. Heat destroys vitamin C.
Other foods that have more vitamin C than bell pepper
In fact, only plants are rich in vitamin C. Follow a plant-based diet to get the daily recommended vitamin C intake.
Fruits and vegetables are the best sources. For instance, strawberries, kiwi, papaya, cauliflower, broccoli, cantaloupe, cabbage, kale, tomatoes, and citrus fruits, are all high in vitamin C. See the whole list here.