8 surprising foods with more vitamin C than orange



The importance of vitamin C cannot be overstated, especially so in the winter season. Apart from maintaining the overall healthy functioning of the body, this humble Vitamin has a number of health benefits.

Orange and citrus fruits are supposedly the kings of vitamin C, as they are known to have the vitamin in high quantities. It is said that a single orange can fulfill a significant portion of your recommended dietary allowance of vitamin C.

But did you know that there are many more foods that are higher in vitamin C content than even a whole orange?

To pack the ultimate vitamin C punch and give your diet more variety; here are 8 foods that have more vitamin C than orange:

1. Red bell peppers

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.

2. 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.

3. Chili peppers

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 relieve joint and muscle pain.

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. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids.

5. Broccoli

This cruciferous veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.

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. Another unexpected benefit of strawberries? They may help whiten your teeth naturally.

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.

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