When you think of vitamin C, oranges are probably the first thing that come to mind. But here’s a fun twist—cup for cup, raw broccoli delivers about 81 mg of vitamin C, beating out a whole orange at roughly 70 mg. That means just one serving of broccoli gives you nearly all the vitamin C you need for the day!
Why does this matter? Vitamin C does way more than help fend off sniffles. It acts as an antioxidant, protecting your cells from oxidative stress, and is crucial for making collagen, keeping skin, joints, and blood vessels strong. According to the USDA, these are the top food sources of vitamin C by content per serving:
1. Guava (1 fruit): 126 mg 2. Red bell pepper (½ cup, raw): 95 mg 3. Broccoli (1 cup, raw): 81 mg 4. Brussels sprouts (½ cup, cooked): 48 mg 5. Strawberries (½ cup): 49 mg 6. Orange (1 medium): 70 mg
Broccoli earns its spot thanks to a combo of high vitamin C and bonus fiber—plus it’s easy to throw into stir-fries or enjoy raw with hummus. For maximum benefits, avoid overcooking since vitamin C is sensitive to heat. If you’re looking to pep up your meal and boost your body’s natural defenses, slide some broccoli onto your plate today.
