Wellness Nutrition 12 Foods With More Vitamin C Than Oranges Load your plate with these vitamin C-rich eats, which some research shows can build your body's defense against colds and the flu. By Christine Mattheis Updated on January 27, 2020 Share Tweet Pin Email Photo: Getty Images 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 this nutrient may help slightly shorten the length of time you're sick and reduce the severity of your symptoms. Thing is, a medium-size orange only has 69.7 mg 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 12 superfoods. 11 Signs It's More Serious Than the Common Cold 01 of 12 Chili peppers Getty Images 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. Is It Dangerous to Eat Really Hot Peppers? 02 of 12 Red bell pepper Getty Images 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. The 5 Healthiest Salad Dressings Try this recipe: Stuffed Roasted Red Peppers 03 of 12 Green bell pepper Getty Images 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. 0 Keto-Friendly Vegetables You Should Eat More Of 04 of 12 Kale Getty Images 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. 7 Health Benefits of Kale Watch the video: Fat-Burning Recipe: Kale, Grapefruit, and Hazelnut Salad Try this recipe: Braised Kale 05 of 12 Broccoli Getty Images 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. 9 Health Benefits of Broccoli, According to a Nutritionist 06 of 12 Papaya Getty Images 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. Eating Fruit Can Actually Help You Lose Weight. A Nutritionist Explains 07 of 12 Strawberries Getty Images 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. The Health Benefits of Strawberries 08 of 12 Cauliflower Getty Images 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. Cauliflower Benefits: 7 Way This Vegetable Helps Your Health 09 of 12 Brussels sprouts Getty Images 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. 7 Health Benefits of Brussels Sprouts 10 of 12 Pineapple Getty Images In addition to 78.9 mg of vitamin C, 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. The Best and Worst Foods for Your Vagina 11 of 12 Kiwi Getty Images One serving of kiwi (about 2 fruits) boasts 137.2 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper. The 20 Best Foods to Help With Constipation So You Can Finally Poop Again 12 of 12 Mango Getty Images Taste the tropics for a 122.3 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 additionally keeps your eyes healthy. 6 Health Benefits of Mangoes To get our top stories delivered to your inbox, sign up for the Balanced Bites newsletter Was this page helpful? Thanks for your feedback! Tell us why! Other Submit