One of the most well-known functions of vitamin C is preventing scurvy, but it has many vital roles in the body. The vitamin is essential for growth and repair of tissue, bone, cartilage and teeth, and it is also an antioxidant that can eradicate free radicals in the body, according to the Harvard School of Public Health. Recommended intake for vitamin C varies with age and gender. Young children need only 15 mg to 25 mg daily, but adults need between 75 mg and 90 mg daily, MedlinePlus reports. Because the body does not store or make vitamin C, you must get an ample supply from the foods you eat.
Fruits
Citrus fruits and juices are a well-known source of vitamin C, and they are indeed a good choice. An orange provides more than 100 percent of the recommended daily intake of vitamin C, and half of a grapefruit provides 78 percent, according to The George Mateljan Foundation's World's healthiest foods website. A few fruits are even better sources, though, including strawberries and papaya. Other excellent fruit sources of the vitamin include cantaloupe, kiwi, watermelon, raspberries, cranberries and pineapple. All other fruits contain the vitamin, but to a lesser extent.
Vegetables
Several vegetables also provide a good sources of vitamin C. In particular, red and green bell peppers are packed with the vitamin--211 percent of the daily value, according to World's healthiest foods website. Other excellent vegetables sources include broccoli, tomatoes, cauliflower, romaine lettuce, Brussel sprouts, asparagus, celery, collard greens, cabbage, green beans, squash, Swiss chard, cucumbers and spinach. All other vegetables and herbs also contain a good source of vitamin C.
Fortified Foods
All fruits and vegetables have at least some vitamin C, but these are the only foods that naturally contain the vitamin. However, some foods and beverages are now fortified with vitamin C to help ensure people are consuming an adequate supply, according to the National Institutes of Health Office of Dietary Supplements. The amount of the vitamin in fortified foods varies from product to product, but the foods label is required to include the vitamin content.
Member Comments