10 Foods With More Vitamin C Than Oranges

Foods high in vitamin C

If you chug a glass of orange juice every time you start sniffling, you may be onto something. Though studies show that consuming vitamin C can’t actually prevent colds, loading up on the nutrient may help slightly shorten the length of time you’re sick and reduce the severity of your symptoms. But despite their reputation for being loaded with vitamin C, the 69.7 mg that a medium orange provides is actually less than many other common fruits and veggies. To pack the ultimate vitamin C punch

Chili peppers

A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C. Plus, researchers from the University of Buffalo found that capsaicin, the compound that makes chili peppers hot, may help relieve joint and muscle pain.

Try this recipe: Red Bean and Poblano Chili

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.

Try this recipe: Stuffed Roasted Red Peppers

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 200% of your recommended daily allowance. Green bell pepper is also a great source of fiber.

Try this recipe: Sausage and Peppers

Kale

In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids.

Watch the video: Fat-Burning Recipe: Kale, Grapefruit, and Hazelnut Salad

Try this recipe: Braised Kale

Broccoli

This cruciferous veggie provides 132 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.

Try this recipe: Broccoli with Sun-Dried Tomatoes and Pine Nuts

Papaya

Research shows that eating papaya can help clear your sinuses, brighten your skin, and strengthen your bones. A one-cup serving delivers 88.3 mg of vitamin C.

Try this recipe: Tropical Fruit Parfaits

Strawberries

A cup of this superfruit contains 84.7 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.

Try this recipe: Merlot Strawberries with Whipped Cream

Cauliflower

Whether you roast it, steam it, or mash it, eating a small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams of fiber and 5 grams of protein.

Try this recipe: Cauliflower and Green Onion Mash

Brussels sprouts

These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. If you’re usually turned off by their bitter taste, bring out their natural sweetness by roasting them.