Most people turn to oranges as soon as they get the sniffles, and why wouldn’t they? After all, vitamin C is a lifesaver in the flu season. Although vitamin C doesn’t technically cure a cold or flu, it is a very important nutrient for maintaining a healthy immune system, according to dietitian Liz Weinandy, R.D.
Vitamin C works as antioxidant that reduces damage from free radicals and is helpful in regenerating new cells in our body. This makes this vitamin extremely crucial for disease prevention.
Ideally you should be aim for 75 milligrams of vitamin C every day from natural foods (although supplements should work too). One medium-sized orange contains an astounding 70 milligrams of vitamin C but if you thought that you can only get vitamin C in this fruit, I hate to be the one to tell you that you’re wrong. Here are 10 other foods that contain more vitamin C per serving than oranges.
Bell peppers are colorful and crunchy vegetables which taste delicious raw as well as cooked. This low-calorie food is also packed with vitamin C. Half a cup of chopped bell pepper contain almost 95 milligrams of vitamin C – far greater than your daily requirement.
Papaya is an extremely versatile fruit that is used in variety of Asian dishes. Unripe papaya is a popular choice for salads whereas the ripe kind is sweet and fleshy that can be eaten as dessert.
Not only that, this exotic fruit is also high in vitamin C (contains an impressive 88 milligrams) and contains around 3 grams of fiber which prevents constipation.
Guava is the perfect embodiment of a tropical summer, and one cup of this exotic fruit contains a whopping 377 milligrams of vitamin C. So even if you consumed one-fifth of a cup of papaya every day, you’d be able to fulfill your daily vitamin C intake.
Broccoli is most people’s go-to green because of its high nutritional content. This nutritional powerhouse contains up to 81 milligrams of vitamin C and a surprising 3 grams of protein per one cup serving.
Here’s a great excuse to eat strawberry shortcake without feeling guilty later: strawberries are an incredible source of antioxidants and pack 98 milligrams of vitamin C in just one cup. With only 3 grams of sugar per serving, they are also low in GI score which makes them a great snack option for diabetics.
Next time you see some SunGolds in the supermarket, make sure to throw a few in your shopping cart because of their amazing nutritional benefits. Only one yellow kiwi fruit contains 130 milligrams of vitamin C – almost twice the amount found in green kiwis.
Hot green chili peppers
If you can’t take the heat… just stick with one hot chili pepper because it packs an impressive 109 milligrams of vitamin C (in just ONE pepper). Moreover, there is plenty of evidence which shows that eating spicy foods can boost your metabolism and aid in weight loss.
You’re probably thinking, ‘what kind of vegetable is that?!’ Kohlrabi looks somewhat like cabbage and has a crisp leaf like that of jicama. It can be sliced and turned into coleslaw or even used in salads. Just one cup of this leafy green can give you 84 milligrams of vitamin C and 5 grams of fiber.
Dieticians are always telling us to eat a variety of green vegetables so maybe it’s time to up you veggie game and experiment with mustard greens. Two cup of these greens will hook you up with 78 milligrams of vitamin C and 4 grams of fiber.
Who doesn’t like pineapples? Whether blended in a pinacolada, added to desserts or topped on pizzas, this delicious fruits is sweet and packs a ton of nutrients including 79 milligrams of vitamin C along with manganese and potassium.