Everyone knows vitamin C is important. Some of the benefits of Vitamin C include a stronger immune system and lower levels of damaging free radicals in the body—making the antioxidant important for disease prevention, according to dietitian Liz Weinandy, R.D., at The Ohio State University Wexner Medical Center.
You should be getting 75 milligrams off vitamin C daily, ideally from foods (supplements are okay too but not ideal), says Weinandy.
With that being said, oranges should be your bestfriend here—one medium-sized fruit contains an impressive 70 milligrams of vitamin C.
But what if you’re sick of citrus, what are the other sources of vitamin C? Here are 10 other foods that contain more vitamin C than oranges:
1. Red bell pepper
These veggies are colorful, crunchy, and incredibly low-cal—and a half-cup of chopped peppers packs 95 milligrams of vitamin C.
Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fiber, 1 g protein.
Each cup of papaya pieces provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fiber.
Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fiber, 0.7 g protein.
Nothing says summer like a tropical fruit–and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!
Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fiber, 4 g protein.
Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).
Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fiber, 3 g protein.
One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)
Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fiber, 1 g protein.
6. Yellow kiwi
Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit—that’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.
Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fiber, 1 g protein.
7. Hot green chili peppers
You know what they say, if you can’t take the heat…just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.
Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fiber, 1 g protein.
Not familiar with this veg? It’s a cabbage, though the texture is crisp and crunchy like jicama (not leafy). Slice it raw, add a sprinkle of salt and you’re gtg. One cup has 84 milligrams of vitamin C.
Per one-cup serving: 36 calories, 0 g fat (0 g sat fat), 27 mg sodium, 8 g carbohydrates, 4 g of sugar, 5 g fiber, 2 g protein.
9. Mustard greens
Dietitians are always preaching to eat a wide range of foods to get a variety of nutrients, so it’s time to step up and experiment with zippy-tasting mustard greens if you haven’t cooked them up before. Two cups (which easily wilt down into a manageable portion once sautéed) offer 78 milligrams of vitamin C.
Per two cups, chopped: 30 calories, 0 g fat (0 g sat fat), 22 mg sodium, 5 g carbohydrates, 1 g of sugar, 4 g fiber, 3 g protein.
Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It’s also an excellent source of manganese, a mineral that helps build bones and promotes a healthy metabolism.
Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fiber, 1 g protein.