If you think oranges are the only vitamin C MVP, it’s time to meet mango. One cup of sliced mango delivers about 60 mg of vitamin C—over 70% of your daily needs and almost as much as a medium orange! Vitamin C isn’t just about fighting off sniffles. It’s crucial for collagen production (hello, healthy skin!), helps your body absorb iron from plant foods, and acts as a powerhouse antioxidant protecting your cells from everyday stress.
Curious about the vitamin C leaderboard? Here’s how top sources rank per 100g serving:
- Guava: a whopping 228mg - Kiwi: 92mg - Strawberries: 59mg - Mango: 36mg (that’s about 60mg per cup!) - Papaya: 61mg - Oranges: 53mg - Pineapple: 48mg
Even bell peppers, especially the yellow ones, blow past all these with over 180mg per 100g! But when it comes to sweet, portable, and ready-to-eat snacks, mango is a delicious contender.
Pro tip: Eat mango raw and fresh—vitamin C can be sensitive to heat. For a tasty nutrient combo, pair mango with spinach in a smoothie or add mango cubes to a black bean salad. It’s a simple, sunny way to keep your immune system humming and your taste buds happy.
