The Health Benefits of Vitamin C

Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. Vitamin C is also considered a powerful ally if you're trying to kick a cold.

The recommended daily allowance for adult women is 75 milligrams and for adult men it's 90 milligrams. Get your vitamin C naturally with these top 10 food sources, according to the USDA's

Red Pepper

You might instantly think of citrus when you think of immune-boosting vitamin C, but sweet red peppers offer a solid dose of the nutrient, too. One half cup of the pepper contains 142 milligrams of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 milligrams.

Guava

One half cup of the fruit contains 188 milligrams of vitamin C and only 56 calories.

Kiwi

One medium kiwi contains 70 milligrams of the nutrient and 46 calories.

Orange

One medium orange contains 70 milligrams of vitamin C and 62 calories. If you prefer it in liquid form, 3/4 cup of orange juice contains 61 to 93 milligrams of vitamin C and 79 to 84 calories.

Green Pepper

Green peppers offer 60 milligrams of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 milligrams of vitamin C.

Grapefruit Juice

One half of a grapefruit has 39 milligrams of vitamin C and 52 calories.

For more of the vital nutrient, go for the liquid: Three fourths of a cup of grapefruit juice provides 50 to 70 milligrams of vitamin C and 71 to 86 calories.

Vegetable Juice

Drinking your vegetables provides plenty of nutrients, including a vitamin C punch (and, if your veggie juice is tomato-based, a healthy dose of lycopene, a disease-fighting phytonutrient). You'll get 50 milligrams of vitamin C and 34 calories in 3/4 cup of juice.

Strawberries

Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 milligrams of the vitamin and 27 calories.

Brussels Sprouts

his veggie may not be the most kid-friendly choice, but it is always a healthy pick — packed with both 48 milligrams of vitamin C, 300 micrograms of vitamin K, and just 28 calories.

Cantaloupe

One quarter of a medium cantaloupe has 47 milligrams of vitamin C and 51 calories.