Vitamin C, or ascorbic acid, is a water-soluble vitamin that your body cannot manufacture. This vitamin helps to form tissue-binding collagen, assists with the absorption of the minerals iron and calcium, and plays an essential role in maintaining your immune system, bones, teeth, blood and brain health. Vitamin C exists in a variety of natural sources; you can meet the recommended dietary allowance by consuming plenty of fresh fruits and vegetables.
Juices
According to the USDA National Nutrient Database for Standard Reference, unsweetened, concentrated orange juice has more vitamin C per serving than any other source. Each 6-oz. serving of the juice provides 293.7 mg of vitamin C -- more than three times the daily recommendation for an adult man. Grapefruit juice is also high in vitamin C, with 248 mg per 6-oz. serving.
Fruits
Fruits generally have the highest natural levels of vitamin C, with peaches containing the most per serving. A 1-cup serving of frozen peaches contains more than 235 mg of vitamin C, about 2 1/2 times the daily recommendation for an adult man. Papayas, apricots and strawberries are also among the fruit sources with the highest levels of vitamin C, according to the U.S. Department of Agriculture.
Vegetables
Vegetables are a rich natural source of vitamin C. Red peppers contain the most per serving; each 1-cup serving of raw red peppers provides 190.3 mg of vitamin C, just over twice the daily recommendation for an adult man. Other vegetables high in vitamin C include green peppers, broccoli and Brussels sprouts.
Recommended Dosage
Vitamin C requirements depend on a number of individual and lifestyle factors. Adult men aged 18 and older need about 90 mg of vitamin C each day, while women need 75 mg. Infants from birth to 6 months need 40 mg; babies aged 6 months to 1 year need 50 mg a day. Boys and girls need 15 mg a day from ages 1 to 3, 25 mg daily from ages 4 to 8, and 45 mg daily from ages 9 to 13. After puberty, boys need slightly more vitamin C daily than girls; boys and girls in this age group should get 75 mg and 65 mg, respectively. You will need more vitamin C if you are pregnant or breast-feeding or if you smoke. Talk with your doctor about your specific vitamin C needs.
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