8 Great Foods Full of Vitamin C

  • Foods With the Most Vitamin C

    Much of the country remains in the grip of one of the worst winter seasons in recent memory, with little sign that the frequent blizzards and icy conditions will come to an end anytime soon, regardless of what Punxsutawney Phil may have seen on Groundhog Day. For as long as the cold weather persists, Americans must be particularly attentive to eating healthy and taking vitamins to minimize the chances of getting sick. And if there’s one vitamin you’ll need in spades this season, it’s vitamin C, which not only fortifies your immune system, but also helps repair body tissues so you can heal faster. While most adults probably know by now that vitamin C is a good thing to have, not everyone knows the right amount to consume in a day, or the wide variety of sources from which one can get their daily dose. Photo Credit: Claudius Tesch
    How Much Vitamin C Do You Need?
  • How Much Vitamin C Do You Need?

    According to the National Institutes of Health, the average woman 19 and older should consume 75 mg of vitamin C each day, while men in the same age group should get 90 mg a day. By comparison, vitamin C supplements typically offer about 1,000 mg of vitamin C, significantly more than one needs. That’s also not so far from the 2,000 mg/day benchmark, an amount that the NIH cautions can actually make you sick. So, for people who prefer not to swallow pills or spend any cash on vitamin supplements, or who conveniently forget to take theirs on a regular basis, we’ve rounded up eight foods that satisfy your daily dose of vitamin C, and taste pretty good too. The foods on this list all have at least 90 mg of vitamin C, according to the U.S. Department of Agriculture’s Nutrient Database, and they include a healthy mix of fruits, vegetables and a few delicious juices as well. Photo Credit: krossbow
    Orange Juice
  • Orange Juice

    Orange juice has always been the gold standard for satisfying vitamin C needs, and for good reason. According to the USDA, 6 oz. of orange juice from concentrate gives you 294 mg of vitamin C, or more than three times the amount you need for the day. In fact, if you were to fill up an entire cup (8 oz), you would get about 392 mg of vitamin C. Photo Credit: Rob Speed
    Frozen Peaches
  • Frozen Peaches

    One cup of frozen peaches has 235 mg of vitamin C, according to the USDA, almost as much you get from a glass of orange juice. Best of all, if you eat them throughout the day, you’ll probably curb your desire for other snacks, helping you to live healthier as well as staying cold-free. Photo Credit: stebulus
  • Strawberries

    Strawberries, like peaches and oranges, are also an excellent source of vitamin C. A single cup of sliced strawberries will give you 106 mg of vitamin C, and if you’re like me and enjoy binging on strawberries, you can squeeze even more vitamin C than that into your day. Photo Credit: GwenWeber
    Pineapple Juice
  • Pineapple Juice

    It may not have quite as much vitamin C as orange juice, but pineapple juice (aka orange juice’s more delicious cousin) does have 115 mg of vitamin C per cup, more than enough to satisfy your daily needs. Photo Credit: Loozrboy
    Grapefruit Juice
  • Grapefruit Juice

    A single 6-oz. can of grapefruit juice gives you 248 fluid oz. of vitamin C, and if you were to have 8 fluid oz., or one cup’s worth, you would get 330 mg of the vitamin. Of course, given how bitter grapefruit juice can be, less is probably more in this case. Photo Credit: ms. Tea
    Red Peppers
  • Red Peppers

    If you have some strange vendetta against fruits, then maybe vegetables are your best bet to fill your vitamin C needs. Red peppers and sweet peppers in particular offer more vitamin C than most fruits, with one cup’s worth of these vegetables giving you 232 mg of vitamin C. Photo Credit: ahisgett
  • Broccoli

    Remember when your parents tried to force you to eat broccoli? Turns out they knew what they were talking about. Not only is it good for your heart and eyes, but it also can help fortify you against colds and the flu. One cup of cooked broccoli provides 101 mg of vitamin C. Photo Credit: jules stonesoup
    Brussels Sprouts
  • Brussels Sprouts

    In the world of vegetables, Brussels Sprouts are king. They’re healthy, delicious and can fill you up more than most vegetables out there (at least in my opinion). But they also meet your daily vitamin C needs, with one cup’s worth giving you 97 mg of vitamin C to keep you healthy. Photo Credit: johnsu01
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