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| 10 Foods High In Vitamin C Beyond Just Oranges |
Raise your hand if you begin going hard on the OJ the second you get the sniffles. Yep, same. If oranges aren't your jam, though, there are many other foods high in vitamin C within the produce aisle.
Can they singlehandedly wipe out a chilly , though? Probably not such a lot . (Don’t shoot the messenger!) But vitamin C remains "one of the foremost important nutrients in our body for overall health,” says nutritionist Liz Weinandy, RD, of The Ohio State University's Wexner center .
Vitamin C's benefits include a stronger system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.
In fact, vitamin C may play an important role in reducing your risk of heart disease—and even improve quality of life for cancer patients, suggests research from the National Institutes of Health.
Another interesting perk of eating your vitamin C: It helps you maximize your absorption of plant-based iron to keep off conditions like anemia. So, confirm to pair those lentils, spinach, or tofu with vitamin C , plant-based eaters.
To reap the advantages of vitamin C , you ought to get a minimum of 75 milligrams of the great stuff daily, ideally from foods, says Weinandy. While supplements are okay, they are not ideal. (FYI: The U.S. Preventative Services Task Force doesn’t advocate for the consumption of supplements thanks to conflicting data on their efficacy, consistent with Harvard University .)
Lucky for you, getting your daily dose of vitamin C is pretty easy to do; just nosh on the subsequent high-vitamin C foods throughout the day.
1. Lychee
The fragrant, tropical aroma of these bite-sized fruits are enough reason to add them to your diet, but they just so happen to be loaded with vitamin C (136
milligrams per cup, to be exact), too.
milligrams per cup, to be exact), too.
2. Brussels Sprouts
Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving) might actually help boost brain health. Roast them in the
oven or shred them into salad for a surprising crunch.
oven or shred them into salad for a surprising crunch.
3. Blackcurrants
If you love the refreshing sharp taste of blackberries,
swap them out for blackcurrants, which, at 203
milligrams per serving, contain nearly seven times
more vitamin C.
swap them out for blackcurrants, which, at 203
milligrams per serving, contain nearly seven times
more vitamin C.
4. Mango
Conveniently, some of the sweetest fruits out there not only transport you right back to your favorite beach
vaca, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.
vaca, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.
5. Green Bell Pepper
If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet, with 120 milligrams of vitamin C per serving.
Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fiber, 1g
protein
protein
6. Cauliflower
Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128
milligrams of vitamin C. Plus, it's a good source of filling fiber.
milligrams of vitamin C. Plus, it's a good source of filling fiber.
7. Oranges
There's a reason your mind jump to oranges when you think vitamin C: Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances
of macular degeneration and heart disease.
of macular degeneration and heart disease.
8. Grapefruit
Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of
citrus is a great way to switch it up.
citrus is a great way to switch it up.
9. Tomato Juice
Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)
10. Cantaloupe
With its pretty color and fruit salad vibes, refreshing cantaloupe is a surprisingly solid source of vitamin C, providing 48 milligrams of the antioxidant per serving.
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