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Oranges (12 grams sugars per medium orange)

Oranges are an excellent source of vitamin A and the highest amount of vitamin C for any citrus; they also provide powerful antioxidants and, of course, fiber (when you eat the pulp), says Young. Interestingly, "the white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer," says Young. One of our favorite ways to include pith in cooking: this sophisticated but easy recipe for Olive Oil Cake with Citrus Compote.