10 Foods With More Vitamin C Than an Orange

When you think of vitamin C, your mind immediately goes to oranges, but these other delicious fruits and vegetables pack in way more of the healthy vitamin that can help keep you sniffle-free this cold and flu season

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Strawberries

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Compared to 70 mg of vitamin C in an orange, a serving of these sweet red berries contains 85 mg. Strawberries also have a large dose of magnesium and folate, which help to stabilize your blood sugar and keep your heart healthy.

Broccoli

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A cup of broccoli florets contains 81 mg of vitamin C. That’s well above the recommended 60 mg per day. This cruciferous vegetable also contains a healthy dose of vitamin K, which promotes bone health and proper blood clotting. (Broccoli is just one of 33 foods that are way healthier than you might realize.)

Mango

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One mango contains a whopping 122 mg of vitamin C. The tropical fruit also contains an antioxidant that keeps your eyes healthy. If the tedious process of peeling a mango or the texture turns you off, frozen mango is an equally beneficial alternative. (Related: These freezing and defrosting hacks will keep your food fresh and full of nutrients.)

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Bell peppers

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Red, green, and yellow bell peppers contain nearly triple the vitamin C of an orange, clocking in at 95 mg for a green pepper, 190 mg for a red pepper, and a staggering 341 mg for a yellow pepper. Peppers are also a great source of fiber and a very low calorie snack.

Kiwi

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One serving of this little green gem (about two kiwis) boasts 128 mg of vitamin C. This superfruit is also rich in copper, potassium, and serotonin, the feel-good hormone that helps improve sleep quality. (Related: Check out these surprising health benefits of kiwi.)

Brussels sprouts

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One cup of Brussels sprouts delivers a healthy 75 mg of vitamin C. These mini cabbages also are loaded with phytonutrients and fiber that help prevent cancer. If their bitter taste it too much for you, try roasting them to bring out their natural sweetness. (Related: Don’t miss these other cancer-fighting foods that make disease prevention delicious.)

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Kale

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One cup of this dark leafy green yields 80 mg of vitamin C, not to mention twice the daily recommended value of vitamin A and seven times the recommended value of vitamin K. Kale also boasts high doses of minerals and fatty acids. If you don’t like the taste even after sautéing with olive oil and garlic, try adding kale to a smoothie.

Pineapple

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In addition to its 79 mg of vitamin C, this juicy tropical fruit contains bromelain, which aids digestion and reduces bloating. Pineapple can also act as a natural anti-inflammatory, reducing swelling after a workout or injury. Check out these other foods that fight inflammation and pain.

Papaya

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Papaya contains 95 mg of vitamin C and is known to help strengthen bones, reduce inflammation, brighten skin, and clear your sinuses.

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Cauliflower

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Cauliflower is not only chock-full of fiber, but one small head also contains 128 mg of vitamin C. Steam, mash, or roast this superfood for a healthy and delicious meal. Don’t miss these tasty cauliflower recipes.


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