Although studies show that taking vitamin C can not actually prevent colds, charging this nutrient can help shorten the time you are sick and reduce the severity of your symptoms. The thing is that a medium-sized orange only has 69,7 mg of vitamin C, which is actually less than for many other common fruits and vegetables. To maximize your ultimate vitamin C intake and give your diet more variety, supplement with these 12:

Chili peppers

Half a cup of chopped or diced chili peppers delivers 107,8 mg of vitamin C. Plus, researchers from the University of Buffalo found that Kapsaicin, the compound that makes chili peppers strong, can help relieve joint and muscle pain.

Red pepper

One cup of chopped red pepper contains almost three times more vitamin C than an orange - 190 mg. Red peppers are also a good source of vitamin A, which promotes eye health.

Green pepper

A cup of chopped green pepper contains less vitamin C than its sweeter sister, but at 120 mg it is still 200% of your recommended daily intake. Green peppers are also a good source of fiber.


In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, one serving of a cup of kale provides 80,4 mg of vitamin C. It also supplies a large dose of minerals and fatty acids.


This cruciferous vegetable provides 132 mg of vitamin C plus one type of filling fiber for just 30 calories per serving. In addition, research shows that broccoli can have cancer-preventing properties.


Research shows that eating papaya can help clear your sinuses, improve your skin and strengthen your bones. One serving with one cup provides 88,3 mg of vitamin C.


One cup of this superfruit contains 84,7 mg of vitamin C, plus healthy doses of folate and other compounds that have been shown to promote heart health. Another unexpected benefit of strawberries? They can help whiten your teeth naturally.


Whether you roast it, steam it or mash it, eating a small head of cauliflower gives you a dose of 127,7 mg of vitamin C plus 5 grams of fiber and 5 grams of protein.

Brussels sprouts

These little cabbages are filled with anti-cancer phytonutrients and fiber, not to mention 74,8 mg of vitamin C. You can bring out its natural sweetness by roasting them.


In addition to vitamin 78,9 mg, pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also works as a natural anti-inflammatory that can help you recover faster after a tough workout.


One serving of kiwi (about 2 fruits) has 137,2 mg of vitamin C. The hairy fruit is also rich in potassium and copper.


Taste the tropics for a 122,3 mg boost of vitamin C. Mango is also a good source of vitamin A, which like vitamin C plays a key role in immunity and also keeps your eyes healthy.

Feel free to supplement vitamin C with our useful recipes and effective training!

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