Vitamin C assists in numerous body processes, including collagen production, wound healing and the maintenance of cartilage, bones and teeth. Vitamin C is also an antioxidant, protecting the body from destructive free radicals. Since vitamin C is water-soluble, excess amounts leave the body through urine, meaning you must replenish the body's supply of vitamin C daily. Consult your doctor before making drastic changes to your diet or beginning any new supplement regimen.
Fruits
Red and green bell peppers, citrus fruits and kiwis contain more than 100 percent of the daily value of vitamin C per serving. Other fruits with considerable amounts of vitamin C include strawberries, tomatoes, cantaloupes, cranberries, watermelon, papaya and mango. Choose whole fruit over fruit juice, which is high in calories and may contain added sugar.
Vegetables
Leafy green vegetables contain high quantities of vitamin C, particularly spinach, kale and mustard, turnip and collard greens. Other vegetable sources include broccoli, Brussels sprouts, cabbage, cauliflower, green peas and sweet and white potatoes. Raw vegetables contain higher amounts compared to cooked vegetables, since heat can destroy some of the vitamin C.
Fortified Cereals and Grains
Many food manufacturers fortify cereals and grains with vitamin C. Breakfast cereals, instant oatmeal, frozen waffles and sliced bread contain many added vitamins and minerals, including vitamin C. Eat fortified cereals and grains in moderation, however, to avoid excess sugar and salt.
Supplements
The body absorbs vitamins and minerals more efficiently when part of a well-balanced diet, but you can take supplements when diet does not provide enough. Vitamin C is one of the most ubiquitous supplements, available in multivitamins, single vitamins, chewable tablets and drink-mix packets meant to strengthen immunity.
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