Food Sources of Vitamin C

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Fruit and Vegtable Food Sources of Vitamin C
You should try to get at least 200 milligrams of Vitamin C per day from food.

Fruit Milligrams of Vitamin C
1 cup strawberries 85
1 kiwifruit 75
1 orange 75
1 cup cantaloupe pieces 68
1 mango 57
1 cup honeydew pieces 42
1/2 grapefruit 39
1 cup raspberries 31
1 peach 6

 

Vegetables Milligrams of Vitamin C
1/2 cup kohlrabi 43
1/2 cup chopped green pepper 45
1 cup mustard greens 39
1/2 cup cooked broccoli 37
1 baked sweet potato with skin 28
8 frozen asparagus spears 30
1/2 cup cooked Brussels Sprouts 18
1 cup green beans 17

Vitamin C is good for:

  • Helps hold cells together
  • Strengthens blood vessels
  • Assists in iron absorption
  • Speeds healing
  • Boosts immune system

Vitamin C is water soluble and is destroyed by heat and oxygen. Always make sure you consume the freshest fruits from as close to home as possible for the best food sources of Vitamin C.


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