Vitamin C is key to the growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing.
Vitamin C also helps your bones and teeth stay strong. It improves the absorption of nonheme iron, the form of iron present in plant – based foods and it’s also necessary to make certain neurotransmitters and for protein metabolism. Tour immune system relies on vitamin C, too.
Since it’s a water – soluble vitamin, your body doesn’t store vitamin C so you need to replace your vitamin C stores daily. The National Institutes of Health recommends that men get 90 milligrams daily and women get 75 milligrams of vitamin C per day with even higher recommended doses for women who are pregnant or lacting.
If you eat a diet rich in fruits and vegetables you’re probably getting enough. But if you’re not sure, it might help to add any of these 15 foods that are high in vitamin C to your daily menu.
Oranges And Orange Juice
One 8 – ounce glass of orange juice contains 120 milligrams of vitamin C, so it only takes one serving to get a day’s worth of vitamin C.
Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.
Grapefruits are related to oranges, so it’s no surprise they’re also high in vitamin C. One – half a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.
Grapefruits are fairly sour, although ruby red grapefruits tend to be sweeter. You might want to add a light sprinkle of sugar or another sweetener before you eat them. You can also slice up grapefruits and add them to salads.
One medium – sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day. Green bell peppers also deliver 8% of the daily value of vitamins A and K and 15% of vitamin B6. One whole green bell pepper contains just 24 calories.
Green bell peppers can be sliced or chopped and added to a salad or used an ingredient in a variety of dishes. Choose peppers that are bright green with unblemished skin.
Red Sweet Peppers
Red sweet peppers are high in vitamin C, just like green bell peppers, but they have a milder flavor. One cup of sliced, raw, red sweet pepper delivers about 11 milligrams of vitamin C and has 28 calories. It’s also loaded with fiber, vitamin A, and several B – complex vitamins.
Add chopped sweet red pepper to salads or use them to season vegetable side dishes. Red peppers maintain quite a lot of vitamin C after cooking, so they make a great addition to sauces and stews too.
Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slice had 98 milligrams. Strawberries are also a very good source of fiber and folate and a good source of potassium and magnesium.
A handful of strawberries makes an excellent snack. You can also add strawberry slice to oatmeal, cold cereal, or yogurt for a healthy breakfast.
One cup of raw chopped broccoli has 81 mg vitamin C. That’s not quite as much as orange juice, but a big serving of raw broccoli has 81 mg vitamin C. That’s not quite as much as orange juice, but a big serving of raw broccoli provides most of the vitamin C you’ll need for one day. Depending on the cooking method, the amount of vitamin C is reduced will vary.
One cup of chopped cooked broccoli has about 50 milligrams of vitamin C, an amount that’s still impressive. To increase the amount of available vitamin C you can reduce cooking time. For example, just lightly steam the veggie.
One cup of broccoli (either raw or cooked) has about 30 calories. Broccoli is also an excellent source of calcium, potassium, fiber, vitamins A and K, and lots of antioxidants.
Luscious green kiwi – or kiwifruit – is an excellent source of vitamin C. One small fruit has more than 60 milligrams. Kiwifruit is also rich in potassium and fiber but low in calories. One fruit has about 40 calories. Kiwi is tasty all on its own or mixed with other fresh fruits and nuts for a healthy fruit salad.
Brussels sprouts are rich in vitamin C. Even after being cooked, one cup yields more than your daily requirement of C. They’re also high in most vitamins and minerals, fiber, and antioxidants.
Brussels sprouts are usually cooked and served as a side dish, but you can also slice or shred raw Brussels sprouts and use them in salad and slaw recipes.
Raw cabbage can add a bit of vitamin C to your daily intake, but cooked cabbage has even more. Although cooking reduces the amount of vitamin C in any food, it also reduces the volume, so you’ll get more vitamin C per cup of cooked cabbage.
Cooking cabbage causes it to shrink. Therefore the amount of vitamin C in equal portions of raw verse cooked cabbage will be higher in cooked form. It would take about 2 cups of raw cabbage to yield one cup of cooked cabbage.
That’s why one cup of raw cabbage has about 30mg of vitamin C, while one cup of cooked cabbage has closer to 60mg. Cabbage also contains antioxidants, minerals, vitamin K, and fiber.
A raw tomato isn’t a bad source of vitamin C – in fact, it has about 20 milligrams. But you’ll get so much more vitamin C when tomatoes are concentrated into juice. One 8 – ounce glass of tomato juice has more than 120 milligrams of vitamin C. It’s also rich in vitamin A and lycopene, an antioxidant that’s good for your heart.
You’ll also get plenty of vitamin C when you use tomato juice and other concentrated tomato products in your recipes.
Cauliflower is crunchy, delicious, and an excellent source of vitamin C. One cup of raw cauliflower has 51 milligrams of vitamin C. Cauliflower is also rich in fiber, calcium, potassium, folate, and vitamin K, plus it’s a great source of antioxidants.
Serve raw cauliflower with a salad or with a light veggie dip.
Eating cantaloupe is a refreshing way to cool off an a hot summer day, plus it’s an excellent source of vitamin C. One cup of cubed cantaloupe has almost 60 milligrams, plus plenty of potassium, niacin, and vitamin A. It’s also low in calories, with 54 per cup.
Eat cantaloupe as a sweet snack or combine with fruits and other melons for delicious and healthy fruit salads.
One cup of honeydew melon balls has about 30 milligrams of vitamin C. It’s also high in potassium and is a good source of several B – complex vitamins and vitamin K. That cup of melon balls only has about 60 calories. Serve honeydew melon slice for dessert or as a snack or use them in fruit salad recipes.
Pineapples are super – sweet and delicious, and they’re also loaded with vitamin. A Cup of pineapple chunks has about 80 milligrams. It’s also a good source of potassium, magnesium, folate, and fiber. A cup of pineapple chunks has about 80 calories.
Serve raw pineapple slice as a snack or as a dessert. Pineapple also makes a tasty addition to topical fruit smoothies.
Potatoes are well known for their potassium content, but they’re also high in vitamin C. Potatoes are also a good source of niacin and magnesium. Plus, eating potatoes is a good way to add fiber to your diet as long as you eat the potato skins (also called jackets).
Serve backed potatoes with healthy toppings such as broccoli, salsa, or a dab of sour cream. Potatoes can also be roasted, sauteed, or mashed.