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Sources of Vitamin C



Vitamin C is an essential nutrient that helps the body function properly. It can be found in a variety of foods, including citrus fruits, tomatoes, potatoes, and broccoli. In this article, we'll take a look at the different sources of vitamin C and how much of the nutrient is in each one.

What is Vitamin C?

Vitamin C is an essential nutrient that the body needs to function properly. It is found in many foods, including citrus fruits, tomatoes, and potatoes. Vitamin C is also available in supplement form.

Most people get enough vitamin C from their diet. However, some people may need to take a supplement to get enough vitamin C. This includes people with certain medical conditions and those who are taking certain medications.

Sources of Vitamin C

Vitamin C is a water-soluble vitamin that plays an important role in many body functions. It is involved in the synthesis of collagen, a major component of connective tissue, and it helps to protect cells from oxidative damage. Vitamin C is also essential for the absorption of iron from the diet.

There are many good sources of vitamin C, including fresh fruits and vegetables, fortified foods, and supplements. Some of the best sources of vitamin C are listed below:

1. Citrus fruits: Oranges, grapefruits, lemons, and limes are all excellent sources of vitamin C. One medium orange contains about 70 mg of vitamin C, while one cup of freshly squeezed orange juice contains about 124 mg.

2. Tomatoes: A great way to get your daily dose of vitamin C is to include tomatoes in your diet. One cup of raw tomatoes contains about 33 mg of vitamin C.

3. Bell peppers: All types of bell peppers are excellent sources of vitamin C. One cup of raw green bell pepper contains about 120 mg of vitamin C.

4. Broccoli: This dark green vegetable is another excellent source of vitamin C. One cup of cooked broccoli contains about 102

Health Benefits of Vitamin C

Vitamin C is an essential nutrient that plays a key role in many bodily functions. It is involved in the production of collagen, which is important for healthy skin, bones, and blood vessels. Vitamin C is also a powerful antioxidant, meaning it can help protect cells from damage caused by free radicals.

There are many sources of vitamin C, including citrus fruits, bell peppers, broccoli, and kale. Vitamin C supplements are also widely available.

Studies have shown that vitamin C can help boost immunity, improve cardiovascular health, and even help prevent some types of cancer. So, if you're looking to improve your health in a variety of ways, consider adding more vitamin C-rich foods to your diet or taking a supplement.

Recommended Dietary Allowance for Vitamin C

The Recommended Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for women (1). This RDA is based on the estimated minimum amount of vitamin C needed to maintain adequate health in healthy people. The RDA for vitamin C is higher for smokers because smoking decreases the amount of vitamin C in the body. Smokers should consume an additional 35 mg/day of vitamin C from diet and supplements.

Vitamin C is found in many foods, including citrus fruits, tomatoes, potatoes, and green leafy vegetables. The best way to get the recommended daily amount of vitamin C is to eat a variety of fruits and vegetables. It is also important to choose fresh or frozen fruits and vegetables rather than canned, because canning can decrease the vitamin C content of foods.

Vitamin C supplements are available in many forms, including tablets, capsules, powders, and liquids. Some people take megadoses of vitamin C (more than 1 gram per day), believing that doing so will prevent or cure colds or other illnesses. However, there is no scientific evidence that megadoses of vitamin C are effective, and taking large amounts of vitamin C can cause adverse effects,


Vitamin C is an essential nutrient that plays a role in many important functions in the body. While you can get vitamin C from foods like citrus fruits, red peppers, and broccoli, supplementing with a high-quality vitamin C product can help ensure that you're getting enough of this important nutrient. If you're looking for a reputable source of vitamin C supplements, consider checking out our list of the best products on the market.


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