14 Foods With More Vitamin C Than an Orange
Because you need enough of the nutrient to keep your body running smoothly.
When you think vitamin C, you inevitably think oranges. But what if we told you that this fruit is just kind of meh in the C department compared to some other produce picks? It’s true. While oranges clock in at a very respectable 70 milligrams of vitamin C per medium fruit (the recommended daily value for an adult woman is 75 milligrams), every single one of these refreshing fruits and vegetables contains more per serving—which is good news for your taste buds and your body.
There are loads of vitamin C benefits. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods.
Related: Sculpt a killer midsection in the kitchen for powerful, effortless miles on the road with Eat for Abs!
Strawberries
These ruby-hued berries pack 85 milligrams of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic variety—the Environmental Working Group has repeatedly found conventional strawberries to be one of the most pesticide-loaded produce items.
Pineapple
Fresh, tropical, juicy pineapple contains 79 milligrams of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas—or blend up a delicious pineapple-basil smoothie.
Kohlrabi
In the looks department, kohlrabi isn’t anything to write home about. But it’s what’s on the inside that counts, right? This alien-esque member of the Brassica family boasts 84 milligrams of vitamin C per cup. And like its Brassica brethren, it possesses cancer-fighting properties. But how the heck do you eat it? Try using it in place of cabbage in slaws, spiralize it into veggie noodles, or simply cut it into chunks and sauté in olive oil.
Mango
Sweet, succulent mangoes contain 122 milligrams of vitamin C per fruit. They’re also a potent source of zeaxanthan, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don't sweat it—the frozen variety is just as healthy and makes an awesome addition to smoothies.
Brussels sprouts
As if you needed another reason to love Brussels sprouts. A cup of these bad boys contains 75 milligrams of vitamin C, along with cancer-fighting nutrients—just like kohlrabi. If it’s too hot to make your go-to roasted sprouts with bacon, try out this delicious no-cook Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing.
Kiwi
Just two of these pint-sized superfruits pack 128 milligrams of vitamin C. Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role in initiating sleep onset.
Guava
This tasty tropical treat is a vitamin C powerhouse, serving up over 200 percent of the recommended daily intake in just one fruit.
Never purchased guava before? A ripe fruit has a flowery fragrance and gives a bit when you touch it. As for it’s appearance, it should have a pale green to light yellow rind.
Bell peppers
All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 milligrams in a green to a whopping 341 milligrams in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them the perfect snack to quell a case of the munchies.
Peaches
One medium peach packs an impressive 138 milligrams of vitamin C. Add the sweet summer fruit to your oatmeal or pancakes, use it to make a salsa for grilled chicken or fish, or bite right into one as a snack on-the-go.
Papaya
Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department—packing 95 milligrams per small fruit. It also contains the enzymes papain and chymopapain, which reduce inflammation. Try it out in this Papaya Pleasure smoothie, loaded with ingredients to give you glowing skin.
Japanese Mustard Spinach
This farmer’s market find may not always be available, but whenever you see it be sure to pick up a bushel. A mere cup of this spicy green provides 195 milligrams of vitamin C, which is more than four time the recommended daily intake. Add mustard spinach to eggs and stir-fries or use it as a base for a salad.
Broccoli
A cup of chopped, raw broccoli florets has about 81 milligrams of vitamin C, along with more vitamin K—important for bone health and proper blood clotting—than you need in an entire day. Up your broccoli game my making this simple Broccoli Peanut Salad—perfect for summer cookouts.
Tomato juice
A cup of this vibrant-colored juice has 170 milligrams of vitamin C, 21 percent of the day's vitamin A, and 15 percent of the day’s potassium—all for just 41 calories. Not too shabby.
Kale
In addition to serving up over a day's worth of vitamin C in a one cup serving, this green leafy veggie is a potent source of vitamins B6 and A, a nutrient that maintains the health of our retinas and promotes normal development of teeth and bones.
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