Which fruit has more vitamin c than an orange? - Healthy-clues

You probably grab a glass of orange juice when you have a cold and your immune system is down, right? Oranges, like other citrus fruits, are frequently touted as high in vitamin C, one of the most important vitamins to include in your diet.

Vitamin C is a water-soluble antioxidant that can help you enhance your skin and maintain a healthy immune system. Similarly, it has also been shown to reduce the risk of chronic illnesses such as cancer, atherosclerosis, diabetes, and neurological disease, according to the Indian Journal of Clinical Biochemistry.

As a result, when individuals think they need a vitamin C boost, they automatically grab an orange (or orange juice). Vitamin C has a Recommended Daily Amount (RDA) of roughly 90 milligrams, with a daily maximum of 2,000 milligrams.

While eating an orange gets you closer to your vitamin C RDA (approximately 70 milligrams per medium orange), it falls short when compared to certain other well-known foods that easily meet your vitamin C RDA in just one meal.

1. Kiwi

The kiwi, also known as the Chinese gooseberry, is a small fruit that is native to China. It has been grown in New Zealand and cultivated there for over 100 years.

The kiwi is rich in many important nutrients such as vitamin C, potassium, and dietary fiber. It also contains high levels of antioxidants such as lutein and zeaxanthin which may reduce the risk of developing cataracts and age-related macular degeneration (AMD).

Kiwis are good for you because they are loaded with vitamin C, potassium, and dietary fiber. Kiwis will also help you stay healthy by reducing the risk of cataracts and AMD due to their high content of lutein or zeaxanthin antioxidants. They at also full of antioxidants which help to protect the immune system, reduce inflammation and keep cells healthy.

One medium kiwi has 71 mg of vitamin C, which is 79% of the recommended daily allowance. Although one medium kiwi has almost the same amount of vitamin C as an orange, this fruit is much smaller, so you can easily consume two of them and double your daily Intake.

2. Kale

Benefits of Kale

Kale is a vegetable that has many positive effects on our health. For starters, it contains vitamin C - an essential nutrient. Kale provides over 100% of the daily recommended value for Vitamin C.

This makes it a great low-calorie snack for the winter months that can help protect the immune system from colds and flu. In addition to providing Vitamin C, kale is also rich in calcium and useful antioxidant phytonutrients such as beta-carotene and alpha-tocopherol.

Moreover, Kale is also very high in fiber which helps to keep cholesterol low as well as prevent constipation. Kale is one of the few vegetables that are high in iron. Iron helps to synthesize red blood cells which carry oxygen throughout the body so that muscles can do their job properly.

One cup of chopped, raw Kale = 80 milligrams, or 89% of the recommended daily intake. Kale boasts more vitamin C than an orange.

3. Strawberries

Benefits of Strawberries

Strawberries are rich in vitamin C, which is required to maintain healthy teeth and gums. In addition, it offers a lot of other health benefits like reducing the risk of stroke, improving your vision, and strengthening the immune system.

The benefits of eating strawberries include:

• Promoting healthy skin, hair, and nails and reducing the risk of dark circles under the eyes.
• Boosting metabolism and control blood sugar level-Strengthening bones and teeth.
• Reducing inflammation.
• Fighting free radicals.
• Alleviating anxiety, depression, and stress.
• Preventing cancer.
• Protecting the heart.

One cup of strawberry contains 89 milligrams, which is equivalent to 99 % of the recommended daily allowance. That's correct, strawberry has more vitamin C than an orange!

One cup of strawberry halves contains nearly your whole RDA of vitamin C, as well as other powerful antioxidants that prevent the development of chronic conditions.

4. Brussels Sprouts

Benefits of Sprouts

Brussels Sprouts are green, leafy vegetables with a unique taste. A key benefit of Brussels sprouts is their high vitamin C content. This nutrient has many important functions related to the immune system, healthy skin, and anti-aging properties. Brussels sprouts are also a great source of vitamin K, another important nutrient involved in building strong bones and promoting a healthy metabolism.

Brussels sprouts are low in calories and fat, making them a healthy addition to any diet. They are also a good source of vitamin B3, another nutrient that helps create energy for the body.

One cup of cooked Brussels Sprouts contains 98 milligrams or 109% of the recommended daily allowance.  One cup of cooked Brussels sprouts will provide you with enough vitamin C for the day, as well as Fiber, Vitamin K, Folate, Potassium, and other nutrients.

5. Broccoli

Benefits of Broccoli

Broccoli is a natural source of vitamin C. It also contains fiber, protein, and a variety of minerals. The broccoli florets have been shown to have an antiviral effect and are naturally protective against prostate cancer and colon cancer. With this knowledge, it makes sense that the health benefits of broccoli are outstanding.

Broccoli is the perfect food for anyone who wants to maintain good health! In recent years, an increasing amount of research has been conducted on the benefits of consuming cruciferous vegetables such as broccoli and kale with claims that it can help prevent cancer. Broccoli also contains glucosinolates, which act as a natural detoxing agent for the body.

One cup of cooked broccoli contains 102 milligrams or 113% of the recommended daily allowance. Broccoli is yet another cruciferous vegetable high in vitamin C to add to your diet. One cup of Broccoli can provide you with full daily vitamin C RDA.

According to several studies, eating cruciferous vegetables daily can help reduce oxidative stress and lower your risk of cancer.

6. Green Spinach

Benefits of Green Spinach

Green spinach is rich in vitamin C, which is a nutritional component that plays a significant role in the body’s ability to reduce the risk of developing chronic diseases such as heart disease and cancer. It also provides Vitamin A and B6.

The best time for people to eat green spinach is in the morning because it boosts energy levels, balances blood sugar levels, and provides a sense of wellness. People who don't have enough magnesium in their diet are more likely to suffer from high blood pressure. Green spinach is high in this essential mineral. It has been shown to help lower blood pressure and reduce the risk of heart disease.

One cup of raw spinach has 195 milligrams or 216% of the RDA. If you like green spinach. You'll be happy to know that one cup of your favorite green meal may offer you twice as much vitamin C as you need for the day! While cooking Green spinach may reduce the amount of Vitamin C, one cup of cooked Green Spinach still contains 117 milligrams or 130% of your RDA.

7. Yellow Peppers

Benefits of Yellow Peppers

There are many nutrients in green yellow peppers that have plenty of health benefits. Besides being rich in vitamin c, green yellow peppers also provide the body with vitamins A and B6. They contain high levels of antioxidants and phytonutrients that are essential for healthy skin and immunity.

One cup of Yellow Pepper has 275 milligrams or 305% of the recommended daily allowance. A  single cup of chopped yellow peppers can provide a massive 275 milligrams of vitamin C daily if you add them to your diet. 

Related: Strawberries Benefits: Here are 6 Hidden facts About Strawberries