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Taking care of your immune system is as important as ever right now, and sugar-filled orange juice isn’t the cleanest source of vitamin C. Let’s take a look at some foods that have a surprisingly high amount of vitamin C. 

  1. Potatoes: Yes, you read that correctly. Although potatoes are a starch, they offer up a good amount of vitamin C. For a medium-sized potato, you’ll get about 50mg of the vitamin. To ensure maximum benefit, bake your potatoes with the skin on, as boiling or frying potatoes have been shown to decrease vitamin content. 
  2. Cabbage: One cup of cooked cabbage can offer up about 60mg of vitamin C. Steaming the cabbage will help in retaining as much of the vitamin as possible, as opposed to boiling. Additionally, raw cabbage can be tossed in salads, slaws, or even pickled. 
  3. Kiwi: A rather underrated fruit, a medium kiwi, contains 64mg of vitamin C. This is slightly higher than the amount of vitamin C found in oranges and lemons! The skin can also be eaten for added fiber, folate, and vitamin E. 
  4. Broccoli: As if the nutritional benefits of broccoli weren’t already convincing, one cup of the cruciferous veggie offers up 80mg of vitamin C. Again, steaming is the best option to maximize vitamin content, but stir-frying in olive oil can also be a great option. 
  5. Mango: One cup of the sweet and juicy fruit yields 60mg of vitamin C . While they are delicious on their own, you can add them into your favorite smoothies, salads, and sauces for an immediate immune system boost! 

Author: Emily Kahn | Miami University | Class of 2022 | B.S. in Kinesiology and Nutrition | @ems.eatz.

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC540732/