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.

vitaminc-mango
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. RELATED: 6 Health Benefits of MangoesTry this recipe: Chili-Dusted Grilled Mango and PineappleTo get our top stories delivered to your inbox, sign up for the Balanced Bites newsletter. 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.

01 of 12

Chili peppers

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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.RELATED: 6 Sriracha Recipes For Spicy Food LoversTry this recipe: Red Bean and Poblano Chili. 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.

02 of 12

Red bell pepper

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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. RELATED: 10 Time-Saving Kitchen Hacks You’ll Wish You Tried SoonerTry this recipe: Stuffed Roasted Red Peppers. 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.

Try this recipe: Stuffed Roasted Red Peppers

03 of 12

Green bell pepper

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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.RELATED: 12 Secrets to Grilling Perfect Veggies, According to a ChefTry this recipe: Sausage and Peppers. 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.

04 of 12

Kale

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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.RELATED: 7 Health Benefits of KaleWatch the video: Fat-Burning Recipe: Kale, Grapefruit, and Hazelnut Salad  Try this recipe: Braised 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.

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

Try this recipe: Braised Kale

05 of 12

Broccoli

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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.RELATED: The Anti-Aging Superfood That Tastes Delicious in PastaTry this recipe: Broccoli with Sun-Dried Tomatoes and Pine Nuts. 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.

06 of 12

Papaya

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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.RELATED: All the Health Benefits of PapayaTry this recipe: Tropical Fruit Parfaits. 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.

07 of 12

Strawberries

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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.RELATED: Strawberries—And 11 Other Fruits and Vegetables—Are Loaded With Pesticide ResidueTry this recipe: Merlot Strawberries with Whipped Cream. 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.

08 of 12

Cauliflower

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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. RELATED: Are Oprah’s New Frozen Cauliflower Crust Pizzas Actually Healthy?Try this recipe: Cauliflower and Green Onion Mash. 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.

09 of 12

Brussels sprouts

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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.RELATED: 7 Health Benefits of Brussels SproutsTry these recipes: Brussels Sprouts Recipes to Make Anyone a Believer. 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.

10 of 12

Pineapple

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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.RELATED: How to Make Cucumber-Pineapple-Mint PopsiclesTry this recipe: Pan-Grilled Salmon with Pineapple Salsa. 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.

11 of 12

Kiwi

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One NLEA serving of kiwi (about 2 fruits) boasts 137.2 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper. (Check out 15 more foods that are high in potassium.)RELATED: Get Your Vitamin C Fix With This Tropical Kiwi and Papaya SmoothieTry this recipe: Shrimp and Kiwi Salad. 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.

12 of 12

Mango

vitaminc-mango
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. RELATED: 6 Health Benefits of MangoesTry this recipe: Chili-Dusted Grilled Mango and PineappleTo get our top stories delivered to your inbox, sign up for the Balanced Bites newsletter. 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.

To get our top stories delivered to your inbox, sign up for the Balanced Bites newsletter

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