8 Vitamin C Foods That That Should Be Staples in Your Fridge

Vitamin C per serving: 95 mg per 1/2 cup raw peppers

Eat it: Pair peppers with a source of iron for a postrun meal, like bell pepper and beef stir-fry or bell pepper and black bean tacos. Vitamin C helps boost the absorption of iron, which many runners struggle to get enough of, Fear says.

Good to know: When it comes to vitamin C, red and green bell peppers aren’t on equal footing. The latter only have 60 mg per 1/2 cup.

Vitamin C per serving: 70 mg in a medium orange

Eat it: Nosh on an orange 30 to 60 minutes before runs for a quick energy boost. “It’s a great prerun snack that supplies vitamin C with easily digestible carbohydrates,” says Fear. Prefer a glass of OJ? You’ll get almost as much vitamin C but around twice as many calories and none of the fiber, so be sure to factor that in to your overall diet for the day.

Good to know: Look for oranges that feel firm and heavy for their size. That’s a sign you’ve got a juicy one.

Vitamin C per serving: 64 mg per medium kiwifruit

Eat it: Like oranges, the quick-digesting carbs make kiwis a good energy source before your run. Need something more substantial? Add chopped kiwifruit to a bowl of iron-fortified cereal, Fear recommends, or top protein-packed yogurt.

Good to know: A kiwifruit is ripe if it gives to slight pressure when you press it with your thumb. If it feels rock hard, let it sit out on the counter for a day or two to soften up.

Vitamin C per serving: 51 mg per 1/2 cup cooked

Eat it: Add raw broccoli to a stir-fry or try roasted broccoli as a whole-grain bowl topper. If you’re concerned about getting gassy during your run, keep in mind that broccoli-related bloating tends to kick in four to eight hours after you eat, Fear notes. If you usually run in the morning, having broccoli for an early dinner the night before shouldn’t trip you up.

Good to know: The vitamin C in frozen broccoli is almost identical to fresh. Keep a bag on hand for quick, nutritious meals when you don’t have time to get to the store.

Vitamin C per serving: 49 mg per 1/2 cup sliced

Eat it: Use them to sweeten up oatmeal, yogurt, or smoothies at breakfast and skip the added sugar. The fast-digesting carbs also make strawberries a good energy source before a run, Goodson notes. But if you’re going hard or long, pair them with crackers or cheese or layer them on whole grain bread with peanut butter. “Those options will provide more calories, carbohydrates, and a little protein, which will help extend your energy levels,” she says.

Good to know: Color is the best sign of ripeness, so look for the reddest strawberries you can find. Only see pale fruit? Consider passing, since strawberries don’t get riper after they’ve been picked.

Vitamin C per serving: 48 mg per 1/2 cup cooked

Eat it: Roasted Brussels sprouts are a tasty side to virtually any protein. Like broccoli, eating them shortly before a run can make you gassy, Goodson says. Skip them for lunch if you’re doing a late afternoon or early evening run; instead, have them for an early dinner when you plan to run the following morning.

Good to know: If you see Brussels sprouts on the stalk, pick them over their bagged counterparts. They’ll stay fresher longer.

Vitamin C per serving: 39 mg per 1/2 fruit

Eat it: Grapefruit has a high water content, so in addition to delivering vitamin C, it’s a good option for helping you stay hydrated, Goodson says. Try blending it in a smoothie for breakfast or as a postrun snack.

Good to know: Handle grapefruit with the same TLC you’d give a tomato or peach. Even though the thick skin might make it seem sturdy, grapefruit and other citrus fruits are prone to bruising, which can make them spoil more quickly.

Vitamin C per serving: 33 mg per 3/4 cup

Eat it: Pour a glass to have alongside your morning scrambled eggs or omelet, and presto, you just got a serving of veggies.

Good to know: Some bottled tomato juices are high in sodium, so check the label before buying. Low-sodium or no-salt added options are your best bet, or simply make your own at home in a blender.