When it comes to loading up on vitamin C, our first thought is to grab an orange or sip on a cup of orange juice. Although the fruit is loaded with the nutrient (about 70 mg for a medium orange), there a number of other fruits and vegetables that contain more of the much-needed vitamin. Knowing what foods are rich in vitamin C can help you vary your diet, so you don’t have to feel obligated to chow down on oranges more often than you want to.
So why eat a diet rich in vitamin C? The nutrient is responsible for growth and repair of tissues in all parts of your body, helping to improve your skin, heal wounds and fight cell damage.
If you want to include more vitamin C in your diet without eating citrus at every meal, try one of these 10 foods that have more vitamin C than an orange.
1. Chili Peppers
Turn up the heat! Just 1/2 cup of chopped chili peppers contains a whopping 107.8 mg of vitamin C. Add some spice to your dishes for more of the nutrient.
One cup of the sweet fruit contains 84.7 mg of the vitamin. And strawberries don’t have to be just dessert: add them to your salads for a sweet and savory twist.
3. Bell Peppers
Swap out your orange for some of this tropical fruit. One cup of pineapple contains 78.9 mg of vitamin C.
This leafy green kicks butt when it comes to its vitamin content. Just one cup of kale contains 80.4 mg of vitamin C, making a kale salad a great option for your health.
Who needs an orange when you’ve got a mango? One whole fruit contains 122.3 mg of vitamin C.
Mom wanted to serve you this vegetable for a reason. One serving of the cruciferous vegetable has 81.2 mg of vitamin C.
It may be a small fruit, but one serving of kiwi contains 137.2 mg of vitamin C.
One cup of papaya alone has 88.3 mg of vitamin C. Bonus: The fruit is also rich in other antioxidants such as vitamin A.
10. Brussels Sprouts
They may not be your favorite vegetable, but one cup of brussels sprouts has 74.8 mg of vitamin C.
Photo by Kris Krug