Foods Rich in Vitamin C

Vitamin C is mostly known for its effects on the immune system. It is an antioxidant and contributor of collagen synthesis. Vitamin C also helps with the absorption of iron so consuming them together improves their intake in the body. The recommended intake (RDA) for adults is between 75-90 mg/day. Smoking and alcohol affect vitamin utilization so increased intake is needed. Although studies have been done to show possible benefits from vitamin C pills, there is still debate on their efficacy so consuming natural forms is your best bet.


Top 10 sources of Vitamin C

• Guava - 1/2cup, 188 mg of vitamin C, 56 calories
• Red Sweet Pepper (raw) - 1/2 cup, 142 mg of vitamin C, 20 calories
• Kiwi - medium fruit, 70 mg vitamin C, 46 calories
• Orange - medium fruit, 70 mg vitamin C, 62 calories or  3/4 cup juice, 61-93 mg of vitamin C, 79-84 calories
• Green Sweet Pepper (raw) -1/2 cup, 60 mg of vitamin C, 15 calories
• Grapefruit - 3/4 cup juice, 50-70 mg vitamin C, 71-86 calories
• Tomato Vegetable Juice - 3/4 cup, 50 mg vitamin C, 34 calories
• Strawberries - 1/2 cup, 49 mg vitamin C, 27 calories
• Brussel Sprouts - 48 mg vitamin C, 28 calories
• Cantaloupe - 1/4 of medium fruit, 47 mg vitamin C, 51 calories

 

Vitamin C Foods