Did you know that your body requires vitamin C to help develop and maintain your cartilage, blood vessels, and scar tissue? Vitamin C, also known as ascorbic acid, is essential to your body’s immune system functioning correctly. Without vitamin C, your body wouldn’t be able to fight illness and prevent infections.

The vitamin is also responsible for creating dopamine, tyrosine, peptide hormones, and ATP. The importance of vitamin C doesn’t end there. The nutrient reduces oxidative stress to your body and helps protect your body against premature aging. 

Your body doesn’t produce or store vitamin C, so you need to receive the nutrients from the food you consume each day. According to the Office of Dietary Supplements, your recommended daily allowance of vitamin C varies based on a few different factors

  • 90 milligrams (mg) for males
  • 75 mg for females
  • 85 mg when pregnant
  • 120 mg when breastfeeding
  • an additional 35 mg for people who smoke

The following are a few excellent sources of vitamin C, according to the Food and Drug Administration. Any of these fruits and vegetables will help provide you with the nutrients you need. 



Often referred to as a “superfruit,” guava is an excellent source of vitamin C. Native to southern Central America and Mexico, this fruit has been grown for centuries. The guava is a member of the myrtle and eucalyptus family and flourishes in a tropical environment. 

Just one serving, or 377 mg, of raw guava has 419% of your 90 mg daily value of vitamin C! 

The fruit is excellent by itself as a snack, or you can add it to salads. 


Sweet Red Peppers

Red bell peppers are a popular vegetable, but did you know that they are also rich in vitamin C? Sweet red peppers are low in calories but high in vitamin C and other essential antioxidants. Fresh peppers are composed mainly of water and have small amounts of carbs, protein, and fat. 

One cup of peppers, or 190 mg, has 211% of your daily value of vitamin C. 



Oranges are one of the most popular sources of vitamin C. This should come as no surprise, considering they contain over 100% of the daily value. They can be eaten alone, or you can opt for orange juice. 



Another good source of vitamin C is strawberries. Even just a few of them will help you meet your daily requirements. Since the size of strawberries varies so much, you’ll need to measure a cup of them sliced to reach your daily value of vitamin C.