Oranges, kiwifruit, and strawberries are all vitamin C superstars, per the. A single orange or kiwifruit serves up about a quarter of your C needs for the day, while a cup of sliced strawberries gets you all the way there.
But fruit isn’t the only kind of produce that provides a big hit of vitamin C: Vegetables can be great sources too, and in some cases can even provide more C than the top-mentioned fruit options. In fact, just half a cup of sliced red bell pepper serves up 106% of your daily C needs.Eating foods high in vitamin C—like the ones we’ve provided below—can help you get more ascorbic acid.
That said, “If you're including vitamin C-rich fruits and vegetables in your eating pattern, you’re not likely to need a supplement,” Tsai says.vitamin C in the form of supplements won’t help your health any more than taking in the recommended amounts from food.