6 Foods With More Vitamin C Than an Orange
When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 mg of vitamin C in one medium-sized navel orange, one serving is about all you need to meet you daily dose (the Daily Value for vitamin C is 75 mg for women and 90 mg for men). Vitamin C is important for collagen synthesis, helps keep our immune system healthy, fights free radicals in your body and boosts iron absorption for vegetarians and vegans. Luckily, most of us get enough vitamin C daily and aren't at risk for a vitamin C deficiency. But when you're looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.
Related: Healthy Vitamin C-Rich Recipes
Pictured Recipe: Broccoli with Balsamic Mushrooms
When people think of vitamin C, the first thing that (probably) comes to mind is citrus fruit. So, it's surprising to hear that some veggies have *even* more vitamin C than an orange—but it's true! One cup of chopped broccoli has 81 mg of vitamin C. And if you're looking for delicious ways to enjoy this veggie, try this foolproof Sautéed Broccoli with Peanut Sauce that even the pickiest eaters will love.
Citrus fruit, step aside. There are plenty of other fruits that probably aren't on your radar that are packed with tons of vitamin C. A single serving—or two kiwis—provides 137 mg of vitamin C. This fruit has almost double the amount of vitamin C than an orange.
Related: Easy Fish Tacos with Kiwi Salsa
Pictured Recipe: Spanakopita Stuffed Peppers
Whether you're dealing with the red, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. A medium-sized red bell pepper has 152 mg, a medium-sized green bell pepper has 96 mg and a medium-sized yellow bell pepper has 218 mg. But if you can't stomach biting into a bell pepper like an apple (we don't blame you) try slicing them and dipping them into hummus or using them for this Roasted Bell Pepper Salad with Mozzarella & Basil.
This often overlooked fruit is surprisingly nutritious! With only 37 calories, 8 grams of carbs and 3 grams of fiber per fruit, you may want to consider adding this fruit to your regular rotation. Not to mention, a single fruit has 126 mg of vitamin C. Be sure to eat the rind, as that's where much of the vitamin C lives.
Pictured Recipe: Piña Colada Nice Cream
With 79 mg of vitamin C, a cup of cubed pineapple is exactly what you need to give your immune system a boost! And if that isn't enough reason to start enjoying this delicious fruit more often, pineapple also helps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it's perfect for enjoying in a variety of different ways—including this Strawberry-Pineapple Smoothie or Pineapple & Avocado Salad.
Related: How to Cut a Pineapple
Another overlooked tropical fruit, papaya is very similar in texture to mango, and a one-cup serving has 88 mg of vitamin C. Try it with some fresh squeezed lime juice.
Nutrition facts from USDA Food Composition Databases.