If you are looking to increase your intake of vitamin C, there are many fruits and vegetables that are rich in this essential nutrient. According to the Office of Dietary Supplements, vitamin C has several important functions in the body. It helps form collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and that is required for wound healing. As an antioxidant, vitamin C protects cells from oxidative damage caused by free radicals. It helps the immune system work properly and improves absorption of iron from plant foods. Eating lots of fruits and vegetables high in vitamin C may reduce your risk of cancer and heart disease.
Requirements
The Institute of Medicine recommends daily intake of 90 mg vitamin C for men and 75 mg for women. Aim for 85 mg during pregnancy and 120 mg during lactation. Add an extra 35 mg daily if you smoke. According to the Food and Drug Administration, the Daily Value for vitamin C is 60 mg. Because vitamin C is a water-soluble vitamin, it is not stored in the body. It is important to eat at least one food rich in vitamin C daily. You probably get enough vitamin C from your diet unless you do not eat a variety of foods.
Fruits
A single serving of several fruits exceeds the Daily Value, or DV, of 60 mg. One cup frozen peaches provides 392 percent DV; 1 papaya, 308 percent; 1 cup apricot nectar with added vitamin C, 227 percent and 1 cup raw orange juice, 206 percent. A 1-cup serving of several other fruits -- strawberries, oranges, grapefruit juice, papaya, mango, pineapple and kiwi -- provides 100 percent or higher. Other good sources include mango, cantaloupe, tangerine juice, mandarin oranges, raspberries, honeydew melon and blackberries, providing 50 percent or more of the DV.
Vegetables
There are several vegetables that are rich in vitamin C. One cup cooked or raw red peppers provides over 300 percent DV and raw green peppers provide 200 percent. A hot green or red chili pepper or 1 cup broccoli, Brussels sprouts, kohlrabi, peas, sweet potato or vegetable juice cocktail provides 100 percent DV or more. Tomatoes and tomato products, cauliflower, cabbage, kale, collards, asparagus, turnip greens, beet greens, mustard greens, rutabagas, spinach and soybeans provide 50 percent or more DV per 1-cup serving.
Fortified Products
Vitamin C is added during manufacturing to several foods that would naturally contain little or none of this nutrient. Examples include apple and grape juice, fruit drinks, fortified cereals, malted chocolate drink mix and fruit snacks. The fortification level varies from 10 to 100 percent, so check the food label. Also, products like fruit drinks or fruit snacks are high in simple sugar and don't contain the other vitamins, minerals and fiber that you would get from eating a serving fruit or vegetables, so they wouldn't be the "best" choice for getting your vitamin C.
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