Vitamin C, also known as ascorbic acid, acts as an antioxidant in your body, protecting the cells from free radicals, according to the Office of Dietary Supplements. Vitamin C produces collagen and promotes wound healing. Vitamin C is linked to cancer prevention and good cardiovascular health, as well. According to the National Institute of Health, a poor dietary intake of vitamin C may lead to scurvy, a condition characterized by weakness and gingivitis.
Fruits
Citrus fruits such as orange, pineapple, grapefruit and kiwi provide high amounts of vitamin C. One medium-sized orange can provide up to 70 mg of vitamin C. A cup of pineapple provides 79 mg of vitamin C -- 105 percent of the recommended daily intake for an adult woman, and 88 percent of the recommendation for an adult man. The highest amount of vitamin C can be found in 1 cup of guava, which provides 377 mg of vitamin C and 503 percent of the recommended intake. Based on the Dietary Reference Intakes, is recommended that an adult woman consumes 75 mg and a man consumes 90 mg of vitamin C per day.
Vegetables
Sweet red and green peppers, broccoli and cabbage are some of the many vegetables rich in vitamin C. A cup of these vegetable can offer between an 84 to 253 percent of the recommended intake. According to the Office of Dietary Supplements, the vitamin content in food may be decreased or lost through cooking. Steam or microwave your vegetables instead of boiling and frying to preserve the vitamin content in your food.
Other Sources
Food is fortified to add nutrients lost during processing or that may not be present naturally. Fortified foods such as fruit beverages, dairy products and breakfast cereals may also be rich in vitamin C. One cup of bran flakes can provide 84 mg of vitamin C and 1 cup of vegetable juice delivers 69 mg of vitamin C. Check the label to verify the vitamin C content.
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