There's more to Vitamin C than OJ

Vitamin C, or ascorbic acid, is a water-soluble vitamin that's essential for good health. It cannot be stored in the body, however, which means it must be obtained from outside sources on a regular basis. Its main function is assisting in the synthesis of collagen, an important element in ligaments, blood vessels, bones, tendons, cartilage and connective tissues separating skeletal and muscle cells. Several studies support that consuming at least 500 mg a day of vitamin C can increase the amount blood vessels relax, or dilate, in a process known as vasodilation. This process is thought to help lower blood pressure, reducing risk of heart attack and other cardiovascular diseases.

Vitamin C as a powerful antioxidant promotes healthy cell development, normal tissue growth and repair and helps absorb calcium. It's is critical for proper immune function as well as for bone and muscle formation. What's more, according to the National Institutes of Health, people who eat a lot of produce high in vitamin C experience a reduced risk of cancer.

An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.

#2: Guavas Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.


#3: Bell Peppers A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.

#4: Fresh Herbs (Thyme and Parsley) Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad. Thyme provides the most vitamin C of any herb with 160mg (267% DV) per 100 gram serving, 1.6mg (3% DV) in a single teaspoon. Parsley provides 133mg (222% DV) per 100 gram serving, 79mg (133% DV) per cup, 5mg (9% DV) per tablespoon, 13.3mg (22% DV) in 10 sprigs.

#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress) Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg (200% DV) per 100 gram serving, 80mg (134% DV) per cup chopped. It is followed by mustard greens which provide 70mg (117% DV) per 100 gram serving, and 29mg (65% DV) per cup chopped. Garden cress provides 69mg (115% DV) per 100 gram serving, or 35mg (58% DV) per cup.

#6: Broccoli, Cauliflower, Brussels Sprouts Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.

Miroco Machiko Red Pepper, 2008

#7: Kiwi Fruits Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g serving will provide 93mg (155% DV) of vitamin C, that is 164 mg (273% DV) per cup, 84mg (141% DV) per fruit.


#8: Papayas In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% DV) per 100 gram serving, that is 87mg (144% DV) per cup cubed, and 188mg (313% DV) in a medium sized papaya. 


#9: Oranges Clementines Grapefruit Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines and grapefruit provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.

#10: Strawberries Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg (98% DV) per 100 gram serving, 98mg (163 % DV) per cup slices, and 11mg (18% DV) in a single large strawberry.


Black Currants	181mg (302% DV) per 100 gram serving
Pummelos	61mg (102% DV) per 100 gram serving
Pineapples	48mg (80% DV) per 100 gram serving
Sun-Dried Tomatoes	102mg (170% DV) per 100 gram serving
Cantaloupe	37mg (61% DV) per 100 gram serving
Mangoes	28mg (46% DV) per 100 gram serving
Tomatoes	23mg (39% DV) per 100 gram serving
Banana Peppers	83mg (138% DV) per 100 gram serving
Turnip Greens	60mg (100% DV) per 100 gram serving
Chives	58mg (97% DV) per 100 gram serving
Red Cabbage	57mg (95% DV) per 100 gram serving
Fortified Cereals*	210mg (350% DV) per 100 gram serving
Coriander (Dry)	567mg (945% DV) per 100 gram serving
Cloves (Ground)	81mg (135% DV) per 100 gram serving
Saffron	81mg (135% DV) per 100 gram serving
Red Pepper (Cayenne)	76mg (127% DV) per 100 gram serving
Chili Powder	64mg (107% DV) per 100 gram serving
Basil (Dried)	61mg (102% DV) per 100 gram serving
Rosemary(Dried)	61mg (102% DV) per 100 gram serving

Dietary Reference Intakes (formerly known as Recommended Daily Allowances) provided by the United States Department of Agriculture for vitamin C vary depending on age and sex. For adult males between the ages of 19 and 30, a minimum of 90 mg per day are recommended; for females in the same age bracket, it's 75mg per day.