Vitamin C is water-soluble which means that the body is unable to store it. Therefore, vitamin C must be taken on a daily basis. There are many different types of vegetables and fruits that contain a lot of vitamin C, but be careful how you prepare them as vitamin C can be lost in the liquids in which they are cooked.
Below is a list of foods which are high in vitamin C.
Foods High In Vitamin C
Vitamin C Rich foods list Portion Milligrams per serving Percent RDA
Raw red pepper ½ cup 95 158
Orange juice ¾ cup 93 155
Kiwifruit 1 medium kiwi 71 118
Orange 1 medium 70 117
Grapefruit juice ¾ cup 70 117
Raw green pepper ½ cup 60 100
Cooked Broccoli ½ cup 51 85
Fresh strawberries ½ cup 49 82
Cooked brussels sprouts ½ cup 48 80
Grapefruit ½ medium 39 65
Raw Broccoli ½ cup 39 65
Tomato juice ¾ cup 33 55
Cantaloupe ½ cup 29 48
Cooked cabbage ½ cup 28 47
Raw cauliflower ½ cup 23 38
Potato baked 1 medium 20 38
Raw tomato 1 medium 16 27
What is Vitamin C?
Vitamin C, also known as Ascorbic Acid, is an essential anti-oxidant and is necessary for the production of collagen, connective tissue found in skin, bone, ligaments and blood vessels. It performs a variety of other enzymatic and metabolic functions, such as:
maintaining and repairing body tissue
strengthening blood vessels
aiding the absorption of calcium, essential for healthy bones and teeth
helping the body to resist infections
lowering levels of blood cholesterol
aiding the absorption of iron from food, thus preventing anaemia
protecting cells from free radicals that can damage cell membrane and DNA
How Much Vitamin C Do I Need?
The recommended daily allowance (RDA) of vitamin C is subject to ongoing debate. In the US, it currently stands at 60mg per day. Vitamin C deficiency is characterized by:
swollen and bleeding gums
wounds that have trouble healing
Smokers are at a risk for vitamin C deficiency and require more of a daily intake than non-smokers.
Too much Vitamin C intake on a regular basis will cause the following problems:
Daily excesses are excreted as waste and the body will require more supplementation the following day.