Vitamin C is required to maintain healthy skin, bones and teeth. It is also vital for the maintenance of the immune and cardiovascular systems and has been found to reduce the risk of certain cancers and heart disease. Because vitamin C cannot be stored and made by your body, it is essential to obtain it from your diet. This vitamin is found mainly in fruits and vegetables in varying amounts.
Recommended Allowance
The Food and Nutrition Board recommends a daily vitamin C allowance of 90 mg for men age 19 years and older, and 75 mg for women of the same age. The daily allowance increases for pregnant women age 19 years and over to 85 mg.
Citrus Fruits
The U.S. Department of Agriculture, or USDA, notes that citrus fruits such as oranges, kiwi, lemon and grapefruit have a high vitamin C content. One medium size orange and one medium size kiwi contain 70 mg of vitamin C each. This almost reaches the daily allowances for adults. Half of a raw, white grapefruit contains 39 mg, and one lemon contains almost 31 mg of vitamin C.
Other Fruits
According to the USDA, half a cup of raw guava provides 188 mg of vitamin C, and half a cup of strawberries provides 82 mg of vitamin C. Raspberries and blackberries are also a good source of this vitamin. One cup of raw raspberries provides 32 mg of vitamin C, and one cup of raw blackberries provides 30.2 mg. To fulfill your daily vitamin C allowance, eat other fruits such as pineapples, papaya, mango and watermelon. According to the USDA, one cup of raw pineapple provides 74 mg of vitamin C while one raw papaya provides almost 188 mg of vitamin C.
Vegetables
The USDA National Nutrient Database adds red and green peppers to the list of high vitamin C vegetables. A red pepper provides 95 mg of vitamin C per half a cup, and green pepper provides 60 mg per half a cup. Green vegetables, including Brussels sprouts, broccoli and turnip greens, also have a high vitamin C content. For example, half a cup of cooked Brussels sprouts provides 48 mg, and half a cup of raw broccoli provides 39 mg of vitamin C. Lesser amounts of vitamin C are found in tomatoes, spinach and green peas.
Storage and Cooking
Some vitamin C in these foods may be lost from prolonged storage and cooking. Because vitamin C is water-soluble, some vitamin C can be destroyed by heat. The American Dietetic Association says that if cooking is required, microwave, stir-fry or steam these foods, rather than over-cooking or heating for a prolonged period.
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