9 Foods With More Vitamin C Than An Orange
9 Foods With More Vitamin C Than An Orange

9 Foods With More Vitamin C Than An Orange

When you think vitamin C, you inevitably think oranges. But what if we told you that this fruit is just kinda meh in the C department compared to some other produce picks? It’s true. While oranges clock in at a very respectable 70 mg of vitamin C per medium fruit (the recommended daily value is 60 mg), every single one of these 9 refreshing fruits and veggies (you can add them to these smoothies) contains more per serving—so hit your quota however you see fit!

And now is the perfect time to start loading up, since getting enough vitamin C has been shown to help counter the effects of heat exhaustion and even repair sunburn-induced skin damage.

These ruby-hued berries pack 85 mg of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic variety—the Environmental Working Group just ranked conventional strawberries as the #1 most pesticide-loaded produce item.

Fresh, tropical, juicy pineapple contains 79 mg of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas! Or this delish Pineapple-Basil Smoothie.

In the looks department, kholrabi isn’t anything to write home about. But it’s what’s on the inside that counts, right? This alien-esque member of the Brassica family boasts 84 mg of vitamin C per cup. And like its Brassica brethren, it possesses cancer-fighting properties. But how the heck do you eat it? Try using it in place of cabbage in slaws, spiralize it into veggie noodles, or simply cut it into chunks and sauté in olive oil.

Sweet, succulent mangoes contain 122 mg of vitamin C per fruit. They’re also a potent source of zeaxanthan, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don’t sweat it—the frozen variety is just as healthy and makes an awesome addition to smoothies.

As if you needed another reason to love brussels sprouts. A cup of these bad boys contains 75 mg of vitamin C, along with cancer-fighting nutrients—just like kohlrabi! If it’s too hot to make your go-to roasted sprouts with bacon, try out this delicious no-cook Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing.

Just two of these pint-sized superfruits pack 128 mg of vitamin C. Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role in initiating sleep onset.

Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department—packing 95 mg per small fruit. It also contains the enzymes papain and chymopapain, which reduce inflammation. Try it out in this Papaya Pleasure smoothie, loaded with ingredients to give you glowing skin.

 All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 mg in a green to a whopping 341 mg in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them the perfect snack to quell a case of the munchies.

A cup of chopped, raw broccoli florets has about 81 mg of vitamin C, along with more vitamin K—important for bone health and proper blood clotting—than you need in an entire day. Up your broccoli game my making this simple Broccoli Peanut Salad—perfect for summer cookouts.