Vitamin C is one of the key nutrients you need to stay healthy. Your body doesn't stockpile vitamin C, so you need to replenish your supply daily by consuming foods rich in vitamin C. Ohio State University Extension advises choosing foods that supply at least 10 percent of the recommended daily intake per serving. The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women.
Citrus
Citrus fruits such as lemons, limes, grapefruit and oranges are rich in vitamin C. Drink the juice, or eat the fruit for extra fiber with your vitamin C. One medium orange provides 60 mg or vitamin C, while 3/4 cup of orange juice supplies 75 mg, reports the Ohio State University Extension.
Vegetables
Broccoli, cabbage, brussels sprouts and cauliflower contain vitamin C. One-half cup of boiled broccoli supplies 60 mg of vitamin C, says the Ohio State University Extension. Kale, turnip greens, spinach, chard and other dark green leafy greens are also sources of vitamin C. One cup of raw spinach supplies 15 mg of vitamin C. The University of Maryland Medical Center says you'll get the most vitamin C from these vegetables if you eat them raw or cook them very lightly.
Other Fruits
Strawberries, melons, kiwi, mango, berries and pineapple are tasty sources of vitamin C. Eat them raw by themselves, in salads or whirled into smoothies. Eat a half cup of strawberries and you've consumed 50 mg vitamin C, according to the Ohio State University Extension. Or treat yourself to a medium-sized mango for 30 mg of vitamin C.
Skin Health
Vitamin C contributes to the production of collagen, a protein in skin and cartilage. Collagen keeps your skin smooth and firm. People with vitamin C deficiency have dry, dull, flaky skin, reports the University of Maryland Medical Center. Vitamin C also plays a key role in wound healing. People who don't get enough vitamin C may notice cuts and scrapes are slow to heal.
Bones and Teeth
Sailors and others in the 18th century who didn't get enough vitamin C developed scurvy, a disease characterized by joint pain and loosened teeth. Vitamin C helps maintain strong bones and teeth, reports the National Institutes of Health Office of Dietary Supplements.
Antioxidants
Antioxidants capture free radicals in the body---molecules that can damage cells. In its role as an antioxidant, vitamin C boosts immune function and may lower your risk of developing cancer and other diseases, according to the Office of Dietary Supplements.
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