12 Foods With More Vitamin C Than Oranges
Foods high in vitamin C
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 the nutrient may help slightly . But despite their reputation for being loaded with vitamin C, the 69.7 mg that a medium orange provides is actually less than many other common fruits and veggies. To pack the ultimate vitamin C punch, fill up on these 12 superfoods.
Watch the video: How to Juice an Orange
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 .
Try this recipe: Red Bean and Poblano Chili
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.
Try this recipe: Stuffed Roasted Red Peppers
Green bell pepper
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
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.
Try this recipe: Cauliflower and Green Onion Mash
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.
Try these recipes:
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.)
Try this recipe:
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.
Try this recipe: Chili-Dusted Grilled Mango and Pineapple