Pump up the Vitamin C

Vitamin C supports your immune system and helps your body use the iron you get from food. Your body also uses it to make collagen, a springy type of connective tissue that makes up parts of your body and helps heal wounds. And it’s an antioxidant that helps protect your cells from damage. Men need 90 milligrams per day, and women need 75 milligrams. A medium orange has about 70 milligrams, but many other foods are good sources, too.

One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).

The following 20 foods are among the richest sources of vitamin C:

FoodServing sizeMilligrams (mg) per servingPercent of 90 mg daily value (DV)
1Guava, raw1 cup, raw377419%
2Sweet red pepper, raw1 cup, raw190211%
3Tomato juice1 cup, canned170188.9%
4Orange juice1 cup124137.8%
5Sweet green pepper1 cup, raw120133%
6Hot green chili pepper, raw1 pepper, raw109121%
7Oranges1 large fruit97.5108.8%
8Strawberries1 cup, sliced97.6108%
9Papaya1 small fruit95.6106.2%
10Pink grapefruit juice1 cup93.9104.3%
11Broccoli1 cup, raw81.290.2%
12Pineapple chunks1 cup, raw78.987.7%
13Potato1 large vegetable72.780.8%
14Brussels sprouts1 cup, raw74.879.8%
15Kiwifruit1 fruit6471.1%
16Mango1 cup, raw60.166.7%
17Cantaloupe1 cup57.363.7%
18Cauliflower1 cup, raw51.657.3%
19Lemon1 fruit44.549.4%
20White grapefruit½ medium fruit3943.3%

this information was sourced at WebMD.com

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