Oranges have some pretty good PR behind them — for years, we’ve turned to the citrus as our go-to source for vitamin C.
And while that reputation is well-deserved — one navel orange packs 82.7 milligrams of vitamin C — there are tons of other colorful fruits and vegetables with just as much — or even more.
While the long-held belief that vitamin C can ward off the sniffles has been questioned, the nutrient is still vital to our health, helping to repair body tissue and providing antioxidants. The NIH recommends that adult men over age 19 consume 90 milligrams a day, and adult women 75 milligrams a day. (One word of caution before you eat every item on the list at once: the body can’t store any more than 2,000 milligrams a day.)
While the classic apples to oranges comparison doesn’t quite pan out (oranges would win), there are some other match-ups that give oranges a real run for their money. Check out our list of other vitamin C-rich food (according to the USDA National Nutritional Database).
One small papaya (about 157 grams) has 95.6 milligrams of vitamin C. A cup of mashed papaya has a whopping 140 milligrams. Papaya is also high in vitamin A, folate and dietary fiber, according to Self Nutrition Data.
Red Bell Peppers
One cup of raw, chopped red bell pepper packs an impressive 190.3 milligrams of vitamin C. The same amount of a green pepper has 119.8 milligrams.
Need yet another healthy reason to eat your broccoli? Try this: One serving (148 grams) of chopped broccoli adds up to 132 milligrams of vitamin C.
Hungry for a salad? Try kale. Just two cups of this veggie, chopped, offers 160.8 milligrams of vitamin C. This superfood is also rich in vitamins A, C and K, as well as phytonutrients and fiber, according to WebMD.
Here’s sweet news: one serving (147 grams) of strawberries has 86.5 milligrams of vitamin C.
One serving of kiwi offers 137.2 milligrams of vitamin C.
One small head of cauliflower (with a four-inch diameter) has 127.7 milligrams of vitamin C (and just 66 calories).