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:
|Food||Serving size||Milligrams (mg) per serving||Percent of 90 mg daily value (DV)|
|1||Guava, raw||1 cup, raw||377||419%|
|2||Sweet red pepper, raw||1 cup, raw||190||211%|
|3||Tomato juice||1 cup, canned||170||188.9%|
|4||Orange juice||1 cup||124||137.8%|
|5||Sweet green pepper||1 cup, raw||120||133%|
|6||Hot green chili pepper, raw||1 pepper, raw||109||121%|
|7||Oranges||1 large fruit||97.5||108.8%|
|8||Strawberries||1 cup, sliced||97.6||108%|
|9||Papaya||1 small fruit||95.6||106.2%|
|10||Pink grapefruit juice||1 cup||93.9||104.3%|
|11||Broccoli||1 cup, raw||81.2||90.2%|
|12||Pineapple chunks||1 cup, raw||78.9||87.7%|
|13||Potato||1 large vegetable||72.7||80.8%|
|14||Brussels sprouts||1 cup, raw||74.8||79.8%|
|16||Mango||1 cup, raw||60.1||66.7%|
|18||Cauliflower||1 cup, raw||51.6||57.3%|
|20||White grapefruit||½ medium fruit||39||43.3%|