Vitamin C, or L-ascorbic acid, helps in preventing the common cold, according to MayoClinic.com. It aids in the absorption of dietary iron supplements, treating scurvy and decreasing the risk of urinary infections. Sources of vitamin C include fruits, vegetables and foods fortified with vitamin C. The recommended daily allowance is 75 mg for women and 90 mg for men.
Fruits
Fruits provide the main dietary source of vitamin C in the American diet, according to the Office of Dietary Supplements. Whole foods offer the best source of vitamin C. Eating a balanced diet that includes plenty of fruits and vegetables provides an adequate amount of vitamin C, according to Ohio State University Extension.
Citrus fruits render the most common source of vitamin C. Orange juice provides 93 mg per 3/4 cup; tomato juice, 33 mg per 3/4 cup. An orange offers 70 mg; a grapefruit, 39 mg; a kiwi, 71 mg; and 1/2 cup cantaloupe, 29 mg.
Vegetables
Raw vegetables offer vitamin C, but cooking them reduces the C content. Steaming or microwaving may help lessen this destructive effect on vitamin C, according to Ohio State University Extension.
Vegetables that contain vitamin C include spinach with 9 mg per 1/2 cup; raw broccoli, 51 mg per 1/2 cup; Brussels sprouts, 48 mg per 1/2 cup; a baked potato, 20 mg; red pepper, 95 mg per 1/2 cup, and cabbage, 25 mg per 1/2 cup.
Fortified Foods
Manufacturers of processed foods often add vitamin C. Many fortified foods, including grains, do not naturally contain vitamin C. Other fortified foods, such as juices, already contain some natural vitamin C. These juices may provide 40 percent or more of the daily vitamin C requirement, according to Ohio State University Extension.
Breakfast cereals may contain added vitamin C. Check labels for vitamin C content. Many fortified foods contain 25 percent of the RDA of vitamin C, according to the Office of Dietary Supplements.
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