Top 10 Food Sources of Vitamin C: The Disease Fighter

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Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. Vitamin C is considered a powerful ally if you’re trying to avoid or kick a cold or other illness.

The recommended daily allowance (RDA) for adult men is 90 mg and for adult women it’s 75 mg, and recent research has called into question the efficacy of vitamin C pills. Get your vitamin C naturally with these top 10 food sources, according to the USDA’s Dietary Guidelines for Americans.

1. Guava

Guava is rich in vitamin C — one half cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw, or try this recipe for a Hawaiian smoothie.

2. Red Sweet Pepper

You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.

3. Kiwi

Kiwi — the fruit, not the bird that’s the national symbol of New Zealand — is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

4. Orange

Who doesn’t want an injection of acidic orange when in need of a vitamin C boost? You’re justified. One medium orange contains 70 mg of vitamin C and 62 calories.
If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

5. Green Sweet Pepper

Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

6. Grapefruit Juice
Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

7. Vegetable Juice Cocktail

Drinking your vegetables provides plenty of nutrients, including a vitamin C punch. You’ll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.

8. Strawberries

Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories.

9. Brussels Sprouts

You already know this kid-unfriendly vegetable has a good nutritional reputation, but did you know that includes vitamin C? A half cup of cooked Brussels sprouts offers 48 mg of vitamin C and 28 calories.

10. Cantaloupe

One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.

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