Vitamin C, also called ascorbic acid, supports your immune system and helps the body use iron from food. Vitamin C, which increases the production of collagen that makes up some parts of the body and helps wounds heal, is an antioxidant that prevents cells from being damaged.

Vitamin C, which is frequently encountered in skin care products today, is very important not only for personal care, but also for a healthy body. Men need 90 milligrams of vitamin C per day, while women need 75 milligrams. A medium orange has about 70 milligrams, but many other foods are also good sources.

Foods Rich in Vitamin C

Red pepper

1/2 cup of red pepper contains up to 95 milligrams of vitamin C. It is also a good source of vitamins A, B, E and K, as well as potassium, folate, manganese, phosphorus and magnesium.

Kiwi

A medium kiwi also contains about 70 milligrams of vitamin C. It contains fiber as well as flavonoids and carotenoids, which are antioxidants that help protect your cells.

Strawberry

One cup of strawberries contains about 85 milligrams of vitamin C. They're also low in calories and high in fiber and various antioxidants.

Broccoli

1/2 cup of cooked broccoli contains about 50 milligrams of vitamin C. It also contains loads of fiber and many other antioxidants, which among other things reduces inflammation.

Melon

1 cup of melon contains about 60 milligrams of vitamin C. In addition, melon contains vitamins and minerals such as carotenoids, B vitamins, potassium, magnesium, copper and flavonoids.

Tomatoes

You get about 20 milligrams of vitamin C from a medium tomato. But you have to consume it raw. The level of vitamin C in cooked tomatoes is quite low.

Potatoes

A medium-cooked potato contains about 20 milligrams of vitamin C. It is also a source of potassium and fiber.

Cauliflower

One cup of cauliflower contains about 40 milligrams of vitamin C. It's also a good source of vitamin K, folate, and fiber.

Papaya

One cup of papaya contains about 90 milligrams of vitamin C. It is also rich in carotenes, flavonoids, B vitamins, folate, potassium, magnesium and fiber.

Brussels Sprouts

1/2 cup of cooked Brussels Sprouts contains 50 milligrams of vitamin C. It also contains plenty of vitamin K, fiber and other beneficial nutrients.

Grapefruit Juice

A 6-ounce glass of grapefruit juice contains about 0 to 95 milligrams of vitamin C. The same amount of orange juice contains the same amount of vitamin C.