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. (Orange you glad to hear it? We couldn’t resist.)
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), then tell us which is your fave.
One small papaya (about 157 grams) has 95.6 milligrams of vitamin C. A cup of mashed papaya has a whopping 140 milligrams.More bang for your buck? Papaya is also high invitamin A, folate and dietary fiber, according to Self Nutrition Data.
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. (And just this week, a study linked two servings of the red fruit a week to slowed cognitive degeneration.)
One small head of cauliflower (with a four-inch diameter) has 127.7 milligrams of vitamin C (and just 66 calories).
They may not beat an orange, but a cup of Brussels sprouts still has a solid 48.4 milligrams of vitamin C. And the veggie is also rich in riboflavin, iron, magnesium, dietary fiber and vitamin A, among others.
Another orange food to add to the list (even though it doesn’t have more C than an actual orange) are sweet potatoes. One large sweet potato has 35.3 milligrams.
Again, this one doesn’t have quite as much vitamin C as an orange, but one serving does offer 49.2 milligrams.