Top 10 Food Sources of Vitamin C

Top 10 Food Sources of Vitamin C
By Annie Bell Muzaurieta

http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-C-44102808?src=nl&mag=tdg&list=dgr

Vitamin C

Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. The recommended daily allowance (RDA) for adult men is 90 mg and for adult women it's 75 mg. Here are the top 10 food sources of vitamin C, according to the USDA's Dietary Guidelines for Americans.

1. Guava
Guava is rich in vitamin C -- one half-cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw, or in a smoothie.

2. Red Sweet Pepper
You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half-cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a 1/2 cup offers 116 mg of vitamin C.

You can always chop up a red pepper into salads and for crudités.

3. Kiwi
Kiwi--the fruit, not the bird that's the national symbol of New Zealand--is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

The fruit is typically eaten raw, but you could always attempt to make New Zealand's national dessert, the Pavlova, which is often topped with kiwi.

4. Orange
Who doesn't want an injection of acidic orange when in need of a vitamin C boost? You're justified. One medium orange contains 70 mg of vitamin C and 62 calories.

If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

5. Green Sweet Pepper
Green sweet peppers offer 60 mg of vitamin C per half-cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

6. Grapefruit Juice
Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

7. Vegetable Juice Cocktail
Drinking your vegetables provides plenty of nutrients, including a vitamin C punch. You'll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.

8. Strawberries
Strawberries are full of fiber and antioxidants, including vitamin C. One half-cup of strawberries contains 49 mg of the vitamin and 27 calories.

9. Brussels Sprouts
You already know this kid-unfriendly vegetable has a good nutritional reputation, but did you know that includes vitamin C? One half-cup of cooked Brussels sprouts offers 48 mg of vitamin C and 28 calories.

10. Cantaloupe
One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.