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Published on December 15, 2020

How to get more Vitamin C

How to get more Vitamin C

Chances are good that citrus fruits come to mind when you think of vitamin C. While oranges, grapefruits, lemons and limes are excellent sources of vitamin C, they aren’t the only foods that are full of this powerful antioxidant.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It is an essential nutrient, meaning the human body doesn’t produce enough on its own and requires that we get adequate amounts through the food we eat.

Vitamin C plays a powerful role in our health. It helps keeps our heart, eyes, joints and immune system strong and makes our skin glow. The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams. Luckily, many foods are packed with this powerful nutrient. Try some today! 

  • Yellow peppers: one cup = 274 milligrams
  • Broccoli: one cup, cooked = 101 milligrams
  • Strawberries: one cup = 98 milligrams
  • Papayas: one cup = 87 milligrams
  • Kale: one cup = 80 milligrams
  • Brussels sprouts: one cup = 75 milligrams
  • Oranges: one medium = 70 milligrams
  • Kiwi: one medium = 64 milligrams
  • Cantaloupe: one cup = 58 milligrams
  • Cherry tomatoes: one cup = 19 milligrams
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