9 Sources 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 considered a powerful ally if you're trying to avoid or kick a cold or other illness. Together with calcium and iron, it's also an important part of a diet that counteracts lead poisoning.

1. Red Sweet Pepper
You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.

2. Kiwi
Kiwi the fruit, not the bird that's the national symbol of New Zealand is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories. The fruit is typically eaten raw, but you could always attempt to make New Zealand's national dessert, the Pavlova, which is often topped with kiwi.

3. Orange
Who doesn't want an injection of acidic orange when in need of a vitamin C boost? You're justified. One medium orange contains 70 mg of vitamin C and 62 calories. If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

4. Green Sweet Pepper
Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

5. Grapefruit Juice
Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

6. Vegetable Juice Cocktail
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 mg of vitamin C and 34 calories in 3/4 cup of juice.

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

8. Brussels Sprouts
This veggie may not be the most kid-friendly choice, but it is a true superfood packed with both 48 mg of Vitamin C, 300 μg of Vitamin K and just 28 calories.

9. Cantaloupe
One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.