12 foods with more Vitamin C than Oranges

Vitamin C is a powerful antioxidant that’s readily available in lots of fruits and veggies (not just oranges). And while it may not actually help cure a cold, as is commonly thought to be the case, it can boost your immune system and help your body fight infection. It’s also a great vitamin to load up on after a workout because its anti-inflammatory properties can help decrease muscle inflammation.

1- Chili peppers

A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C. Plus, capsaicin, the compound that makes chili peppers hot, may help relieve joint and muscle pain.

2- Red bell pepper

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.

3-Green bell pepper

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.

4-Kale

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.

5 -Broccoli

This cruciferous veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving.

6 -Papaya

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.

7- Strawberries

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.

8 -Cauliflower

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.

9 -Brussels sprouts

these little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C.

10 -Pineapple

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 -Kiwi

One serving of kiwi (about 2 fruits) contains 137.2 mg of vitamin C. The fruit is also rich in potassium and copper.

12 -Mango

½ mango contains 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.

12 foods with more Vitamin C than Oranges

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