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Vitamin C Rich Food Sources
Vitamin C is water-soluble which means that the body is unable to store it. Therefore, vitamin C must be taken on a daily basis. There are many different types of vegetables and fruits that contain a lot of vitamin C, but be careful how you prepare them as vitamin C can be lost in the liquids in which they are cooked. Below is a list of foods which are high in vitamin C. Foods High In Vitamin CVitamin C Rich foods list | Portion | Milligrams per serving | Percent RDA |
---|---|---|---|
Raw red pepper | ½ cup | 95 | 158 |
Orange juice | ¾ cup | 93 | 155 |
Kiwifruit | 1 medium kiwi | 71 | 118 |
Orange | 1 medium | 70 | 117 |
Grapefruit juice | ¾ cup | 70 | 117 |
Raw green pepper | ½ cup | 60 | 100 |
Cooked Broccoli | ½ cup | 51 | 85 |
Fresh strawberries | ½ cup | 49 | 82 |
Cooked brussels sprouts | ½ cup | 48 | 80 |
Grapefruit | ½ medium | 39 | 65 |
Raw Broccoli | ½ cup | 39 | 65 |
Tomato juice | ¾ cup | 33 | 55 |
Cantaloupe | ½ cup | 29 | 48 |
Cooked cabbage | ½ cup | 28 | 47 |
Raw cauliflower | ½ cup | 23 | 38 |
Potato baked | 1 medium | 20 | 38 |
Raw tomato | 1 medium | 16 | 27 |
- maintaining and repairing body tissue
- strengthening blood vessels
- aiding the absorption of calcium, essential for healthy bones and teeth
- helping the body to resist infections
- lowering levels of blood cholesterol
- aiding the absorption of iron from food, thus preventing anaemia
- protecting cells from free radicals that can damage cell membrane and DNA
How Much Vitamin C Do I Need? The recommended daily allowance (RDA) of vitamin C is subject to ongoing debate. In the US, it currently stands at 60mg per day. Vitamin C deficiency is characterized by:
- easy bruising
- swollen and bleeding gums
- wounds that have trouble healing
- diarrhoea
- kidney stones