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Vitamin C Recommended
Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Vitamin C

Oranges, pineapples, lemons, limes, grapefruit, kiwi, strawberries, currants, guavas, parsley, kale, broccoli, horseradish, green peppers.

Vitamin C Nutrition Benefits, Therapeutic Use & Deficiency Symptoms

Vitamin C Nutrition Benefits for the Body

General -Anti-oxidant; protects against infection; regulates blood cholesterol, strengthens bones and teeth.  Also contains healthy heart benefits.

Therapeutic Uses for Vitamin C: Combatant for stress. Useful in cell and tissue repair. Protects against some forms of cancer. May assist with male infertility.

Vitamin C Deficiency Symptoms: Bruises easily, fatigue, weakness, muscle pain, joint pain, gingivitis, loose teeth, nosebleeds.

Rich Food Sources, Vitamin C

Food Selection, Preparation Mode

Serving Size

Vitamin C Milligrams

Orange juice, frozen concentrate, unsweetened, undiluted

6-fl-oz can

293.7

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

6-fl-oz can

248.0

Peaches, frozen, sliced, sweetened

1 cup

235.5

Peppers, sweet, red, cooked, boiled, drained

1 cup

232.6

Peppers, sweet, red, raw

1 cup

190.3

Papayas, raw

1 papaya

185.1

Grape juice cocktail, frozen concentrate, undiluted

6-fl-oz can

179.5

Peppers, sweet, red, raw

1 pepper

152.0

Apricot nectar, canned, with added ascorbic acid

1 cup

136.5

Orange juice, raw

1 cup

124.0

Peppers, sweet, green, raw

1 cup

119.8

Pineapple and grapefruit juice drink, canned

8 fl oz

115.0

Peppers, hot chili, green, raw

1 pepper

109.1

Cranberry juice cocktail, bottled

1 cup

107.0

Strawberries, frozen, sweetened, sliced

1 cup

105.6

Broccoli, cooked, boiled, drained, without salt

1 cup

101.2

Strawberries, raw

1 cup

97.6

Orange juice, frozen concentrate, unsweetened, diluted

1 cup

96.9

Grapefruit juice, white or pink, raw

1 cup

93.9

Kohlrabi, cooked, boiled, drained, without salt

1 cup

89.1

Kiwifruit, green, raw

1 medium

70.5

Vitamin C Interactions, Offenders & Health Warnings

Vitamin C Offenders

- Heat so best utilized via raw nutrition.

Health Warnings for Vitamin C

- Necessary for iron absorption in the body.

- Vitamin C activates folic acid.

- Vitamin C may help dieters in fighting fatigue by providing energy.

- Vitamin C cannot be produced by the body.

- City dwellers, smokers, dieters, heavy alcohol consumers, women on certain forms of birth control, athletes, the elderly, and individuals under stress are at an increased risk for Vitamin C Deficiency.  

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