5 Foods With Rich Vitamin C

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Foods high in vitamin C

You could be onto something if you drink a glass of orange juice every time you start sniffling. Though studies suggest that vitamin C does not prevent colds, it may assist to minimize the time you’re sick and lessen the severity of your symptoms. The problem is that a medium orange only offers 69.7 mg of vitamin C, which is less than many other common fruits and vegetables. Fill up on these 12 superfoods to get the most vitamin C and add diversity to your diet.

Chili peppers

A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C. Plus, researchers from the University of Buffalo found that capsaicin, the compound that makes chili peppers hot, may help relieve joint and muscle pain.

Red bell pepper

A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange—190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.

Green bell pepper

A cup of chopped green bell pepper has less vitamin C than its sweeter sibling, but it still has 200 percent of your daily amount at 120 mg. Green bell pepper is also a high-fiber food.

Kale

A one-cup portion of kale contains 80.4 mg of vitamin C, which is twice the recommended daily dose of vitamin A and seven times the recommended daily consumption of vitamin K. Minerals and fatty acids are also plentiful in this nutritional powerhouse.

Broccoli

This cruciferous veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.

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