Food

What are the best foods for vitamin C?

Fruits and vegetables are the best food sources of vitamin C. Eating a variety of these healthful foods will help people meet their daily requirements.

Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.

This article looks at the foods richest in vitamin C and how to include them in the diet. It also discusses the vitamin’s function and health benefits.

he recommended daily allowance of vitamin C for adults is:

  • 90 milligrams (mg) for males
  • 75 mg for females
  • 85 mg when pregnant
  • 120 mg when breastfeeding
  • an additional 35 mg for people who smoke

Some experts believe that people should consume much more than the recommended daily allowance for good health. One scientific editorial suggests that 200 mg per day is an optimal amount for most adults.

One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).

The following 20 foods are among the richest sources of vitamin C:

FoodServing sizeMilligrams (mg) per servingPercent of 90 mg daily value (DV)
1Guava, raw1 cup, raw377419%
2Sweet red pepper, raw1 cup, raw190211%
3Tomato juice1 cup, canned170188.9%
4Orange juice1 cup124137.8%
5Sweet green pepper1 cup, raw120133%
6Hot green chili pepper, raw1 pepper, raw109121%
7Oranges1 large fruit97.5108.8%
8Strawberries1 cup, sliced97.6108%
9Papaya1 small fruit95.6106.2%
10Pink grapefruit juice1 cup93.9104.3%
11Broccoli1 cup, raw81.290.2%
12Pineapple chunks1 cup, raw78.987.7%
13Potato1 large vegetable72.780.8%
14Brussels sprouts1 cup, raw74.879.8%
15Kiwifruit1 fruit6471.1%
16Mango1 cup, raw60.166.7%
17Cantaloupe1 cup57.363.7%
18Cauliflower1 cup, raw51.657.3%
19Lemon1 fruit44.549.4%
20White grapefruit½ medium fruit3943.3%

Leave a Reply

Your email address will not be published. Required fields are marked *