Natural Sources of Vitamin C
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Natural Sources of Vitamin C

Posted on Monday, April 15th, 2013 at 8:00 am
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Orange FruitWhen most of us look for a natural vitamin C source, we think of oranges right away. While oranges are very high in vitamin C, there are other fruits and vegetables you can enjoy and still get a boost of those crucial Cs.

Vitamin C is an important nutrient for many reasons. While many mammals can create this essential nutrient, humans cannot. This is why it’s crucial to make sure you’re hitting your daily recommended value! Vitamin C keeps your immune system healthy, so you can fight off the pesky common cold. It also helps maintain healthy tissues, aids in the absorption of iron, and helps counteract lead poisoning. The recommended daily allowance for men is 90 mg and 75 mg for women.

In addition to good old oranges and grapefruits, here are a few other foods rich in vitamin C:

Red Bell Pepper

This delicious and versatile pepper is loaded with vitamin C. In fact, 1 whole red bell pepper contains 152 mg of vitamin C, which is equal to about one and a half oranges. That’s 203% of your daily value! Eat it raw to get the maximum amount of nutrients!


In addition to being high in fiber and antioxidants, strawberries are high in vitamin C.  A half cup includes about 49 milligrams, which is about 65% of your daily value. Yet another reason to enjoy everyone’s favorite berry!

Brussels Sprouts

A single Brussels sprout includes about 13 mg of vitamin C, which is roughly 17% of your daily value. Eating 8 sprouts is the same as eating a whole orange. Try adding a few more of these green nutrient-dense sprouts to your dinner each week for better health!

Large Red Potato

One large red potato contains 36 mg, which is 48% of your daily value. Potatoes make the perfect side dish to just about any meal and can be enjoyed baked, mashed, boiled, and more!


Two medium kiwis includes 141 mg, which is 188% of your daily value of vitamin C. Pair it with some strawberries in a smoothie or enjoy both raw for a delicious flavor combination and boost of nutrients!


Guava is a vitamin C powerhouse! A half cup contains 188% of your daily value! Enjoy it raw or in a smoothie for a tropical delight!

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