These foods have more vitamin C than oranges

Photo by K8 on Unsplash

By Christine Mattheis
Posted on February 15, 2021

If you chug a glass of orange juice every time you start sniffling, you may be on to something. Though studies show that consuming vitamin C can’t actually prevent colds, loading up on this nutrient may help slightly shorten the length of time you’re sick and reduce the severity of your symptoms.

The thing is, a medium-size orange has only about 70 milligrams of vitamin C, which is actually less than that of many other common fruits and veggies. To pack the ultimate vitamin C punch and give your diet more variety, fill up on these superfoods:

Red bell pepper: A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange — 190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.
Green bell pepper: A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, but at 120 mg., it’s still 130% of your recommended daily allowance. Green bell pepper is also a great source of fiber.
Kale: In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a 1-cup serving of raw kale provides 80 mg. of vitamin C. The nutrition powerhouse also delivers a sizable dose of minerals and fatty acids.
Broccoli: This cruciferous veggie provides about 130 mg. of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.
Papaya: Research shows that eating papaya can help clear your sinuses, brighten your skin and strengthen your bones. A 1-cup serving delivers 88 mg. of vitamin C.
Strawberries: A cup of this super fruit contains 85 mg. of vitamin C, plus healthy doses of folate and other compounds shown to promote heart health. Another unexpected benefit of strawberries? They may help whiten your teeth naturally.
Cauliflower: Whether you roast it, steam it or mash it, eating a small head of cauliflower gives you a 128-mg. dose of vitamin C, plus 5 grams of fiber and 5 grams of protein.
Brussels sprouts: These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 75 mg. of vitamin C. If you’re usually turned off by their bitter taste, bring out their natural sweetness by roasting them.
Pineapple: In addition to 79 mg. of vitamin C per serving, pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you recover faster after a tough workout.
Kiwi: One serving of kiwi (about two fruits) has 137 mg. of vitamin C. The fuzzy-skinned fruit is also rich in potassium and copper.
Mango: Taste the tropics for a 122 mg. boost of vitamin C. Mango is also a great source of vitamin A which, like vitamin C, plays a key role in immunity and also helps keep your eyes healthy.