Reference Daily Nutrition Guide | Vitamin A | Vitamin B1 - Thiamin | Vitamin B2 - Riboflavin | Vitamin B3 - Niacin | Vitamin B5 - Pantothenic Acid
Vitamin C Recommended Daily Allowance (RDA), Rich Food Sources
Written by Diet Bites
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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 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
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Food Selection, Preparation Mode |
Serving Size |
Vitamin C Content mg |
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Orange juice, frozen concentrate, unsweetened, undiluted |
6-fl-oz can |
293.7 mg |
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Grapefruit juice, white, frozen concentrate, unsweetened, undiluted |
6-fl-oz can |
248.0 mg |
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Peaches, frozen, sliced, sweetened |
1 cup |
235.5 mg |
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Peppers, sweet, red, cooked, boiled, drained |
1 cup |
232.6 mg |
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Peppers, sweet, red, raw |
1 cup |
190.3 mg |
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Papayas, raw |
1 papaya |
185.1 mg |
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Grape juice cocktail, frozen concentrate, undiluted |
6-fl-oz can |
179.5 mg |
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Peppers, sweet, red, raw |
1 pepper |
152.0 mg |
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Apricot nectar, canned, with added ascorbic acid |
1 cup |
136.5 mg |
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Orange juice, raw |
1 cup |
124.0 mg |
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Peppers, sweet, green, raw |
1 cup |
119.8 mg |
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Pineapple and grapefruit juice drink, canned |
8 fl oz |
115.0 mg |
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Peppers, hot chili, green, raw |
1 pepper |
109.1 mg |
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Cranberry juice cocktail, bottled |
1 cup |
107.0 mg |
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Strawberries, frozen, sweetened, sliced |
1 cup |
105.6 mg |
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Broccoli, cooked, boiled, drained, without salt |
1 cup |
101.2 mg |
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Strawberries, raw |
1 cup |
97.6 mg |
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Orange juice, frozen concentrate, unsweetened, diluted |
1 cup |
96.9 mg |
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Grapefruit juice, white or pink, raw |
1 cup |
93.9 mg |
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Kohlrabi, cooked, boiled, drained, without salt |
1 cup |
89.1 mg |
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Kiwifruit, green, raw |
1 medium |
70.5 mg |
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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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Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health
Vitamin B6 - Pyridoxine | Vitamin B12 - Cobalamin | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Biotin | Calcium | Chloride | Chromium
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