Foods With As Much or More Vitamin C Than Oranges

Peppers, strawberries, mangoes, and other foods contain even more vitamin C than oranges. Try adding some of these healthy foods to your diet.

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If you want to get plenty of vitamin C, eating an orange is not a bad idea. A medium-sized navel orange has 83 mg of this nutrient, according to the U.S. Department of Agriculture's FoodData Central.

That's pretty close to Recommended Dietary Allowances established by the National Institutes of Health (NIH) —90 mg for adult males and 75 mg for adult females.

Vitamin C is an important antioxidant that can help protect the body against a range of diseases and conditions. It also helps people absorb iron and plays a role in immune function, according to the NIH.

And there is even some evidence to justify vitamin C's reputation as a cold-fighter. Though a 2013 meta-analyis in the Cochrane Database of Systematic Reviews found no evidence that consuming vitamin C supplements can actually prevent colds, it found some that it may help slightly shorten the length of time you're sick and reduce the severity of your symptoms.

Plenty of fruits and vegetables have just as much or even more vitamin C per serving than an orange. To reap the benefits of vitamin C, include some of these healthy foods in your diet, too.

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Red Bell Pepper

A cup of chopped red bell pepper contains more than twice the vitamin C than an orange—204 mg. Red peppers are also a great source of vitamin A, important for vision, according to the NIH.

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Green Bell Pepper

A cup of chopped green bell pepper contains less vitamin C than red, but at 120 mg, it's still got more than an orange. Green bell pepper is also a source of fiber.

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Broccoli

A cup of chopped broccoli provides 81 mg of vitamin C at just 30 calories per cup, raw. Broccoli has also been linked to many other health benefits, including heart and brain health, as well a cancer-prevention.

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Papaya

A one-cup serving of this tropical fruit delivers 88 mg of vitamin C.

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Strawberries

A cup of sliced strawberries contains 98 mg of vitamin C and is a sources fiber and folate.

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Pineapple

Three slices of pineapple contains 120 mg of vitamin C, and research has found other health benefits: A 2020 review article in Food Research International found that pineapple has anti-inflammatory properties and can help improve digestion.

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Kiwi

Together, two kiwis have 112 mg of vitamin C, and a 2019 review in Nutrition and Cancer found evidence of direct and indirect ant-cancer effects in this fuzzy fruit.

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Mango

A single fruit contains a 122 mg of vitamin C. Mango is also a great source of betacarotene and other antioxidants linked to eye health.

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