Vitamin C: Where Should You Get It?
Fruits and vegetables are the best sources of vitamin C. Other good food sources include red and green peppers, kiwi, broccoli, strawberries, Brussels sprouts and cantaloupe. The Vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid (vitamin C) is water soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables are consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
The Daily Value (DV) for vitamin C is 60 mg for adults and children ages 4 and older, according to the U.S. Food and Drug Administration. If you are not able to get enough vitamin C in your diet, talk with your doctor about whether you should consider a vitamin supplement.
–Source: U.S. Food and Drug Administration