Foods High in Vitamin C

Feb 22, 2011
Jennifer Murray

Citrus Fruits are Foods High in Vitamin C - Edyta Pawlowska/Fotolia

Vitamin C plays a key role in a healthy body. Eat these foods high in vitamin C to make sure you're getting enough of this health-boosting nutrient.

Vitamin C, a water-soluble vitamin, primarily acts as an antioxidant in the body. In addition to helping prevent free radical damage, vitamin C is needed for collagen production, wound healing, and a healthy immune system. According to the National Institutes of Health, vitamin C, when obtained through fruits and vegetables, may lower the risk of developing certain cancers of the mouth and breast. Since the body cannot make vitamin C on its own, eating foods high in vitamin C is important to ensure an adequate daily intake.

Foods High in Vitamin C

The Recommended Dietary Allowance (RDA) for vitamin C is 90 mg per day for men 19 and over and 75 mg per day for women 19 and over. Incorporating foods rich in vitamin C in your diet makes reaching the RDA easy.

One of the best sources of vitamin C is papaya, offering 188 mg of vitamin C per one medium-sized papaya. Other excellent sources of vitamin C include:

One guava: 126 mg
One cup of orange juice: 124 mg
A medium-sized orange: 63 mg
One-half cup broccoli: 40 mg
One-half of a red bell pepper: 55 mg
One-half cup strawberries: 45 mg
One-half of a grapefruit: 38 mg
One-fourth cup lemon juice: 28 mg

Additional foods high in vitamin C include green bell peppers, mangoes, tangerines, cabbage, tomato juice, raspberries, and spinach.

Maximizing Vitamin C in Food

Up to 50 percent of the vitamin C found in food is lost during certain cooking methods, such as boiling, and when stored in the freezer. To maximize the benefits of foods high in vitamin C, it is best to eat these foods in fresh, raw form. To minimize the loss of vitamin C while cooking, choose a quick cook method such as steaming for 3 to 4 minutes rather than boiling or baking and freeze foods high in vitamin C immediately after picking.

Vitamin C Supplements

Eating foods rich in vitamin C is the best way to obtain the recommended levels of vitamin C as these foods are often rich in other essential vitamins and minerals. If you do not or cannot meet the daily recommended amounts of vitamin C through your diet, you may want to consider taking a vitamin C supplement. Seek the advice of a physician or nutritionist before adding any dietary supplements to your diet.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Sources:

National Institutes of Health. (19 Nov 2010). “Vitamin C (Ascorbic Acid).” Accessed February 17, 2011 from Medlineplus.gov.
Nutrition Data. (n.d.). “Papaya, Guava, Strawberries.” Accessed February 17, 2011 from Nutritiondata.com.
Mateljan, George. The World’s Healthiest Foods Essential Guide for the Healthiest Way of Eating. Seattle: George Mateljan Foundation, 2007.