Vitamin C builds immunity, and often oranges are synonymous with Vitamin C. There are, however, other common fruits and veggies, which pack more vitamin C than the popular, yet humble orange. Here’s a list –
Studies suggest that a medium sized orange provides 69.7 mg of Vitamin C, half a cup of diced Chili peppers delivers 107.8 mg of Vitamin C, which translates to over 38 mg of vitamin C higher than the orange. Further, scientists have found capsaicin, the compound that makes chilies hot may help relieve joint and muscle pains. However, high intake of chilies could also lead to heartburn.
A cup of diced papayas could deliver 88.3 mg of Vitamin C. It also helps in skin brightening, bone strengthening and enables clearing sinuses.
Apart from being known as a rich source of folic acid and other compounds that promotes a healthy heart, a cup of strawberries provide 84.7 mg of Vitamin C.
Cauliflower is a rich source of Vitamin C, irrespective of how they are eaten (roasted, steamed, mashed, etc.). A small head of cauliflower can give us 127.7 mg of Vitamin C. This is also rich in fiber and protein.
Apart from its anti-inflammatory properties, this fruit can be a rich source of Vitamin C. A cup of diced Pineapple could provide upto 78.9 mg of Vitamin C.
Although once categorized as an exotic fruit, it is gaining popularity these days. About 2 medium sized fruits could a whopping 137.2 mg of Vitamin C. This fruit also remains a rich source of potassium and copper.
The humble mango, often dubbed the king of fruits, is a rich source of Vitamin C, one cup of sliced mangoes could pack as much as 122.3 mg of Vitamin C. This fruit is also rich in Vitamin A which boosts immunity and protects the health of the eyes.
Both Red capsicum and Green capsicum are rich sources of Vitamin C. A cup of red capsicum provides nearly three times more vitamin C than an orange at 190 mg. It is also rich in Vitamin A which promotes eye health. A cup of green capsicum packs 120 mg of Vitamin C, and it also remains a leading source of Fiber.
Now, you have more reasons to watch your Vitamin and Mineral chart while food intake!