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:

	Food	Serving size	Milligrams (mg) per serving	Percent of 90 mg daily value (DV)
1	Guava, raw	1 cup, raw	377	419%
2	Sweet red pepper, raw	1 cup, raw	190	211%
3	Tomato juice	1 cup, canned	170	188.9%
4	Orange juice	1 cup	124	137.8%
5	Sweet green pepper	1 cup, raw	120	133%
6	Hot green chili pepper, raw	1 pepper, raw	109	121%
7	Oranges	1 large fruit	97.5	108.8%
8	Strawberries	1 cup, sliced	97.6	108%
9	Papaya	1 small fruit	95.6	106.2%
10	Pink grapefruit juice	1 cup	93.9	104.3%
11	Broccoli	1 cup, raw	81.2	90.2%
12	Pineapple chunks	1 cup, raw	78.9	87.7%
13	Potato	1 large vegetable	72.7	80.8%
14	Brussels sprouts	1 cup, raw	74.8	79.8%
15	Kiwifruit	1 fruit	64	71.1%
16	Mango	1 cup, raw	60.1	66.7%
17	Cantaloupe	1 cup	57.3	63.7%
18	Cauliflower	1 cup, raw	51.6	57.3%
19	Lemon	1 fruit	44.5	49.4%
20	White grapefruit	½ medium fruit	39	43.3%

this information was sourced at WebMD.com