How to get more vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This means that if you take in more than your body needs, your body will get rid of the excess through peeing it out. It is also an essential nutrient, meaning the human body doesn’t produce enough on its own and requires that you get adequate amounts through the food you eat.

It’s often debated whether vitamin C can prevent your chances of getting sick. While most studies have not found strong evidence to support this claim, it does play a powerful role in your health. It helps keeps your heart, eyes, joints and immune system strong—and makes your skin glow. It also helps to enhance absorption of other important nutrients, such as iron.

The recommended daily amount of vitamin C for adult men is 90 milligrams (mg) and for adult women is 75 mg. Luckily, many foods are packed with this powerful nutrient, and you can typically get enough in your daily diet by including a variety of colorful fruits and veggies.

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. Below are other great sources of vitamin C:

• Yellow bell pepper: one medium = 341 mg
• Red bell pepper: one medium = 152 mg
• Broccoli: one cup, cooked = 101 mg
• Strawberries: one cup = 98 mg
• Green bell pepper: one medium = 95.7 mg
• Kale: one cup = 80 mg
• Grapefruit: one medium = 78 mg
• Brussels sprouts: one cup = 75 mg
• Oranges: one medium = 70 mg
• Kiwi: one medium = 64 mg
• Cantaloupe: one cup = 58 mg
• Cherry tomatoes: one cup = 19 mg
• Potato: one medium, baked = 17 mg

View healthy recipes