What Are The Natural Sources Of Vitamin C

What Are The Natural Sources Of Vitamin C

Marcus Clackson / Istock

You may be surprised to find which food ranks number one. Hint: It's not oranges.

Marcus Clackson / Istock

1 of 11

The Health Benefits of Vitamin C

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

The recommended daily allowance for adult women is 75 milligrams and for adult men it's 90 milligrams. Get your vitamin C naturally with these top 10 food sources, according to the USDA's Dietary Guidelines for Americans.

Hugo Chang/ Istock

2 of 11

Guava

One half cup of the fruit contains 188 milligrams of vitamin C and only 56 calories.

Matjaz Boncina / Istock

3 of 11

Red Pepper

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

Potapova Valeriya / Istock

4 of 11

Kiwi

One medium kiwi contains 70 milligrams of the nutrient and 46 calories.

IStock

5 of 11

Orange

One medium orange contains 70 milligrams of vitamin C and 62 calories. If you prefer it in liquid form, 3/4 cup of orange juice contains 61 to 93 milligrams of vitamin C and 79 to 84 calories.

Lucas Cornwell / Istock

6 of 11

Green Pepper

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

Lucas Cornwell / Istock

7 of 11

Grapefruit Juice

One half of a grapefruit has 39 milligrams of vitamin C and 52 calories.

For more of the vital nutrient, go for the liquid: Three fourths of a cup of grapefruit juice provides 50 to 70 milligrams of vitamin C and 71 to 86 calories.

Image Source / Getty Images

8 of 11

Vegetable Juice

Drinking your vegetables provides plenty of nutrients, including a vitamin C punch (and, if your veggie juice is tomato-based, a healthy dose of lycopene, a disease-fighting phytonutrient). You'll get 50 milligrams of vitamin C and 34 calories in 3/4 cup of juice.

Enrico Fianchini/ Istock

9 of 11

Strawberries

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

Christine Balderas / Istock

10 of 11

Brussels Sprouts

This veggie may not be the most kid-friendly choice, but it is always a healthy pick — packed with both 48 milligrams of vitamin C, 300 micrograms of vitamin K, and just 28 calories.

Elena Schweitzer/ Istock

11 of 11

Cantaloupe

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

Advertisement - Continue Reading Below

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

What Are The Natural Sources Of Vitamin C

Source: https://www.goodhousekeeping.com/health/diet-nutrition/g1926/top-sources-vitamin-c-44102808/

SHARE