Which Juice Has The Most Vitamin C Science Fair Project

Which Juice Has The Most Vitamin C Science Fair Project

Science project

Which Fruit Has the Most Vitamin C?

Vitamin C (ascorbic acid) is an antioxidant that is essential for human nutrition. Vitamin C deficiency can lead to a disease called scurvy, which is characterized by abnormalities in the bones and teeth. Many fruits and vegetables contain vitamin C.

Fruits have varying levels of vitamin C. In some fruits, the amount of vitamin C varies between different varieties of the same species. The vitamin C content of many fruits is higher when it is slightly unripe, and declines as the fruit becomes ripe. Vitamin C content also decreases with storage.

Tincture of iodine is brownish-red in color. When vitamin C is added, it becomes colorless. This reaction can be used to test for the presence of vitamin C and to give some idea of the amount that can be found in a given substance.

Which fruit has the most vitamin C (ascorbic acid)?

• Fruit or juices from a lemon, apple, grapefruit, kiwifruit, pineapple, pear, and orange
• Tincture of iodine
• 100 mg vitamin C pills
• Medicine droppers
• 500 ml water container
• Set 8 oz clear plastic cups

Safety: Tincture of iodine is poisonous and therefore should not be ingested. If iodine gets into eyes, immediately flush with plenty of water. Continue for at least ten minutes and call for medical help. In case of skin contact, wash off with soap and water. Remove any contaminated clothing. If the skin reddens or appears damaged, call for medical aid. Do not consume any of the juices and /or fruits connected with this project.

1. Prepare an iodine solution by mixing a bottle of tincture of iodine in about 500 ml of water. Place equal amounts of the iodine solution in plastic cups.
2. Using a spoon, crush a vitamin C tablet and then dissolve it in water (this will be the control).
3. Place equal amounts of the various fruit juices in plastic cups.
4. Using the medicine dropper first add the vitamin C control solution drop by drop to a cup of iodine and record the results.Do not to dip the medicine dropper into the iodine.
5. Next, add a juice using a different medicine dropper, drop by drop, to a fresh cup of iodine. Swirl the cup after each drop is added.
6. Count the number of drops you add until a color change is seen.
7. Record the number of drops needed to change the iodine from its brownish-red color to a clear or almost clear color.
8. Repeat the procedure using each of the juices.
9. Arrange data in numerical order, from the lowest to highest vitamin C content in a table similar to the one shown below.
10. Test each juice three times and calculate the average number of drops required to change the color.

Name of Juice	Number of Drops
Control Lemon Apple Grapefruit Kiwifruit Pineapple Pear Orange

11. Using the data in the table plot a bar graph of Vitamin C Amount (I₂ drops/Juice) along the Y-axis verses the names of the juices tested along the X-axis.
12. The data in the table might be further organized as a frequency distribution. The frequency with which each measurement occurs is noted in the table below, this way the original raw data can be treated graphically. See example below:

Drops per Juice	Tally	Frequency
40	I	1
35	I	1
30	I	1
20	III	3
15	II	2
12	I	1
10	I	1

13. Plot a statistical histogram graph similar to the graph shown.

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Which Juice Has The Most Vitamin C Science Fair Project

Source: https://www.education.com/science-fair/article/vitamin-c-in-fruit-juice/

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Rosehip Powder Vitamin C Content

Rosehip Powder Vitamin C Content

A Guide to Vitamin C Serums

leonori/Shutterstock

For 70 years Vitamin C has been one of the biggest weapons in the skin care industry. It's used to make cleansers, moisturizers, lotions, masks, and serums. So what is this powerful vitamin? How can it benefit you? Why should you use serums that contain Vitamin C? We're here to answer all of those burning questions in this complete guide and reveal the many benefits Vitamin C serums offer for your skin.

What Are Vitamin C Serums?

There are many variations of Vitamin C, but the most popular is ascorbic acid, a common ingredient in skincare products. However, all the variations of Vitamin C have anti-inflammatory benefits.

Vitamin C Serums are products that contain a high level of Vitamin C. They're used to treat wrinkles, sagging skin, lighten dark or red spots, prevent breakouts and even your skin tone. Basically, they battle all of those annoying skin issues. There are loads of products out there that claim they'll save your skin, but some can cause damage. Vitamin C is one of the most revered ingredients and conclusive research has shown how effective it can be.

How Are Vitamin C Serums Made?

Well so far we've talked about how incredible Vitamin C is and it sounds like a dream come true doesn't it? It's not all good. In fact, the mighty vitamin is unstable when it's exposed to air and light. Other ingredients need to be used to stabilize it and allow it to deliver amazing results. The serums are combined with ferulic acid and Vitamin E. According to researchers the perfect mixture is 15% Vitamin C with 1% Vitamin E and 0.5% ferulic acid. This makes Vitamin C perform to the best of its abilities, without damaging your skin.

What Does Vitamin C Serum Do for Your Face?

Boosts Collagen Production: Collagen keeps your skin firm and prevents sagging. Environmental factors such as lifestyle choices and pollution can increase the elasticity of your skin, so it's important you try to increase your collagen production.

Hydrates Your Skin: Dry skin is a common issue, but Vitamin C can help to give your skin that much-needed moisture boost. Remember, it doesn't work immediately so you need to keep applying the serum to see results.

Brightens Your Complexion: Dark spots on your skin are caused by the overproduction of melanin. Vitamin C decreases the production and lightens the dark spots to even out your complexion.

Reduces Redness and Inflammation: Conditions such as Rosacea leave many people searching for a magic cure. Vitamin C helps facial redness and inflammation by reducing the appearance of broken capillaries.

Why Should You Be Using Vitamin C Serum?

Don't think Vitamin C serums are just beneficial for your face. They can also shield you from sun damage and reduce stretch marks.

Saves You From The Sun: Prolonged exposure to UV rays can cause long-term damage to your skin. Luckily, Vitamin C is a powerful antioxidant that reduces red sports and prevents sunburn from spreading.

Fades Acne Scars: Acne plagues most of us at some point and we look forward to being free. Most of us get stuck with some scars but Vitamin C helps to fade scars and even out any discoloration.

Reduces Stretch Marks: Yes, Vitamin C serum can even help prevent those unsightly stretch marks by tightening your skin.

Are you ready to change your skin? Add a Vitamin C serum to your beauty regimen and enjoy a glowing complexion.

Rosehip Powder Vitamin C Content

Source: https://www.bloglines.com/article/a-guide-to-vitamin-c-serums?utm_content=params%3Ao%3D740010%26ad%3DdirN%26qo%3DserpIndex

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Chia Seeds Vitamin C

Chia Seeds Vitamin C

15 Foods High in Vitamin C

Fact Checked Updated: Mar 2, 2021

Vitamin C keeps the immune system healthy, helping treat infections, viruses, and other conditions. Although research has not proven that vitamin C prevents the common cold, it can help people recover more quickly, and it may reduce the severity of the virus. Though most people think of oranges and orange juice, vitamin C is in many common foods.

Chili Peppers

Chili peppers can be used to spice up just about any dish, and they up your vitamin C intake, too. In addition to burning your tongue, a half cup of diced chili peppers contains more than 100 percent of your recommended daily vitamin C. They also have plenty of other nutrients, like vitamins A and B6 and potassium. To add chili peppers to your diet, try dicing and putting them into soups, curries or meat dishes for a little extra spice. In addition to vitamin C's effects on viruses, the capsaicin in chili peppers can help to clear nasal passages and relieve headaches during cold season, too.

Strawberries

Strawberries are not just delicious; they are one of the best sources of vitamin C, containing even more than oranges. They're also a great source of folate, antioxidants, manganese, and potassium. Strawberries are easy to add to your diet; they can top yogurt or cereal, sweeten smoothies, make a great, simple snack.

Mangos

If you want to consume more vitamin C, turn to mangos. One cup of diced mango pieces can meet your daily recommended intake of vitamin C. Due to their size, eating an entire mango can provide nearly twice the recommended amount. That boost may help to keep you healthy and decrease viral recovery time. Mangos might not be as popular as apples and oranges in the produce section, but given how much protein, potassium, and vitamins are packed into these fruits, maybe they should be!

Sweet Peppers

If chili peppers are too much, sweet peppers can also provide vitamin C. A half cup of chopped green peppers has up to three times the daily recommended intake of vitamin C, and the more colorful sweet peppers contain more than 100%. Raw vegetables contain the most nutrients, so try snacking on raw slices and low-fat dip or dicing them up for salads. Even cooked peppers retain a lot of their nutritional benefits.

Kohlrabi

This turnip-looking green root vegetable is a member of the cabbage family and a cup gives you more than the recommended daily amount of Vitamin C. Kohlrabi contains many key nutrients, including vitamin C, fiber and antioxidants, potassium, magnesium, and vitamin B6. The sweet, crunchy, lightly flavored veggie is delicious raw, but can also be steamed as a side dish.

Kale

Kale is a superfood because of high levels of vitamin K and vitamin A, but it's also a great source of vitamin C, containing about 130% of the daily recommended amount in every cup. In addition, kale is full of iron, omega-3 fatty acids, and other important nutrients. It's easy to add more kale to your diet by swapping it for lettuce in salads or adding it to smoothies.

Pineapple

A cup of pineapple has more than 75 mg of vitamin C. Pineapples have a lot of bromelain, an enzyme that can help with food breakdown during digestion, improving the body;'s ability to absorb nutrients. Pineapple is available fresh, frozen, dried, and canned. Many studies suggest frozen fruit has as much, if not more, nutritional value as fresh, though it may affect the flavor.

Kiwi

Kiwi is a great snack for anyone on the go, and it's packed with vitamins C, K, and E, fiber, and potassium. Although you can eat the peel safely, the best way to eat kiwi is to cut it in half and use a spoon to scoop out the center. Kiwi also has lots of antioxidants and anti-inflammatory properties. These fruits are small and easy to prepare, so pack one to eat at your desk at work, or add them to fruit salad.

Grapefruit

The grapefruit diet might not be as trendy as it once was, but grapefruit is still an excellent source of nutrients. A great source of vitamin C, of course, the citrus fruit also contains vitamin A, potassium, and fiber. Grapefruits also offer lycopene, which has been shown to fight cancer-causing cells and reduce the risk of developing tumors. Research shows that grapefruit improves heart health, making it a good option for those with cardiovascular issues. You can drink grapefruit juice and get many of the same health benefits, but eating half a fruit for breakfast or as a mid-afternoon snack is ideal.

Cauliflower

A cup of cauliflower can meet about 85 percent of your recommended daily intake of vitamin C. This vegetable from the brassica family is a healthy way to get vitamin B6, fiber, and potassium into your diet. A cup of cauliflower only has about 25 calories. For maximum nutrients, try raw cauliflower pieces with yogurt dip. You can also steam or boil cauliflower for a healthy side dish.

Broccoli

Broccoli is packed with nearly 135 percent of the recommended daily intake of this important nutrient in a single-cup serving. It also has lots of other healthy components, like vitamin B6, vitamin A, and plenty of fiber. Both the stems and the flowering heads are edible, and the cruciferous veggie can be served cooked or raw.

Brussels Sprouts

Brussels sprouts might not be at the top of everyone's list, but they're full of vitamin C and have fewer than 40 calories per cup. They're also bursting with potassium, vitamin B6, and vitamin A, and a healthy dose of fiber. Steam or roast Brussels sprouts for a healthy, vitamin C-filled side dish with your next meal.

Guava

Guava grows primarily in Central and South America and is not always well-known to North Americans. However, just one cup of the pretty pink fruit contains a whopping 625 percent of your recommended daily vitamin C. It includes 36 percent of recommended fiber, and 20 percent of vitamin A, too. Guava has been known to help with everything from common colds to high blood pressure.

Papaya

The papaya is another tropical fruit full of vitamins and minerals. It makes a great ingredient for smoothies, salads, and other delicious dishes, and delivers about 150 percent of daily vitamin C in every cup. That amount also has less than half a gram of total fat and just 62 calories. Papaya has a sweet, tropical taste with a very smooth consistency.

Cantaloupe

Cantaloupe is a great source of vitamin C. The melon exceeds the recommended daily value for vitamin A and contains plenty of potassium, too. Because vitamin C is very beneficial to immune system function and heart health, cantaloupe is a good choice for those at risk for cardiovascular concerns. Eating a dish of cantaloupe every day can also help fend off viruses and other illnesses by strengthening the immune system.

Chia Seeds Vitamin C

Source: https://facty.com/food/nutrition/15-foods-high-in-vitamin-c/

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Vitamin C Capsules Side Effects

Vitamin C Capsules Side Effects

A Guide to Vitamin C Serums

leonori/Shutterstock

For 70 years Vitamin C has been one of the biggest weapons in the skin care industry. It's used to make cleansers, moisturizers, lotions, masks, and serums. So what is this powerful vitamin? How can it benefit you? Why should you use serums that contain Vitamin C? We're here to answer all of those burning questions in this complete guide and reveal the many benefits Vitamin C serums offer for your skin.

What Are Vitamin C Serums?

There are many variations of Vitamin C, but the most popular is ascorbic acid, a common ingredient in skincare products. However, all the variations of Vitamin C have anti-inflammatory benefits.

Vitamin C Serums are products that contain a high level of Vitamin C. They're used to treat wrinkles, sagging skin, lighten dark or red spots, prevent breakouts and even your skin tone. Basically, they battle all of those annoying skin issues. There are loads of products out there that claim they'll save your skin, but some can cause damage. Vitamin C is one of the most revered ingredients and conclusive research has shown how effective it can be.

How Are Vitamin C Serums Made?

Well so far we've talked about how incredible Vitamin C is and it sounds like a dream come true doesn't it? It's not all good. In fact, the mighty vitamin is unstable when it's exposed to air and light. Other ingredients need to be used to stabilize it and allow it to deliver amazing results. The serums are combined with ferulic acid and Vitamin E. According to researchers the perfect mixture is 15% Vitamin C with 1% Vitamin E and 0.5% ferulic acid. This makes Vitamin C perform to the best of its abilities, without damaging your skin.

What Does Vitamin C Serum Do for Your Face?

Boosts Collagen Production: Collagen keeps your skin firm and prevents sagging. Environmental factors such as lifestyle choices and pollution can increase the elasticity of your skin, so it's important you try to increase your collagen production.

Hydrates Your Skin: Dry skin is a common issue, but Vitamin C can help to give your skin that much-needed moisture boost. Remember, it doesn't work immediately so you need to keep applying the serum to see results.

Brightens Your Complexion: Dark spots on your skin are caused by the overproduction of melanin. Vitamin C decreases the production and lightens the dark spots to even out your complexion.

Reduces Redness and Inflammation: Conditions such as Rosacea leave many people searching for a magic cure. Vitamin C helps facial redness and inflammation by reducing the appearance of broken capillaries.

Why Should You Be Using Vitamin C Serum?

Don't think Vitamin C serums are just beneficial for your face. They can also shield you from sun damage and reduce stretch marks.

Saves You From The Sun: Prolonged exposure to UV rays can cause long-term damage to your skin. Luckily, Vitamin C is a powerful antioxidant that reduces red sports and prevents sunburn from spreading.

Fades Acne Scars: Acne plagues most of us at some point and we look forward to being free. Most of us get stuck with some scars but Vitamin C helps to fade scars and even out any discoloration.

Reduces Stretch Marks: Yes, Vitamin C serum can even help prevent those unsightly stretch marks by tightening your skin.

Are you ready to change your skin? Add a Vitamin C serum to your beauty regimen and enjoy a glowing complexion.

Vitamin C Capsules Side Effects

Source: https://www.bloglines.com/article/a-guide-to-vitamin-c-serums?utm_content=params%3Ao%3D740010%26ad%3DdirN%26qo%3DserpIndex

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Gumivit Vitamina C

Gumivit Vitamina C

A Guide to Vitamin C Serums

leonori/Shutterstock

For 70 years Vitamin C has been one of the biggest weapons in the skin care industry. It's used to make cleansers, moisturizers, lotions, masks, and serums. So what is this powerful vitamin? How can it benefit you? Why should you use serums that contain Vitamin C? We're here to answer all of those burning questions in this complete guide and reveal the many benefits Vitamin C serums offer for your skin.

What Are Vitamin C Serums?

There are many variations of Vitamin C, but the most popular is ascorbic acid, a common ingredient in skincare products. However, all the variations of Vitamin C have anti-inflammatory benefits.

Vitamin C Serums are products that contain a high level of Vitamin C. They're used to treat wrinkles, sagging skin, lighten dark or red spots, prevent breakouts and even your skin tone. Basically, they battle all of those annoying skin issues. There are loads of products out there that claim they'll save your skin, but some can cause damage. Vitamin C is one of the most revered ingredients and conclusive research has shown how effective it can be.

How Are Vitamin C Serums Made?

Well so far we've talked about how incredible Vitamin C is and it sounds like a dream come true doesn't it? It's not all good. In fact, the mighty vitamin is unstable when it's exposed to air and light. Other ingredients need to be used to stabilize it and allow it to deliver amazing results. The serums are combined with ferulic acid and Vitamin E. According to researchers the perfect mixture is 15% Vitamin C with 1% Vitamin E and 0.5% ferulic acid. This makes Vitamin C perform to the best of its abilities, without damaging your skin.

What Does Vitamin C Serum Do for Your Face?

Boosts Collagen Production: Collagen keeps your skin firm and prevents sagging. Environmental factors such as lifestyle choices and pollution can increase the elasticity of your skin, so it's important you try to increase your collagen production.

Hydrates Your Skin: Dry skin is a common issue, but Vitamin C can help to give your skin that much-needed moisture boost. Remember, it doesn't work immediately so you need to keep applying the serum to see results.

Brightens Your Complexion: Dark spots on your skin are caused by the overproduction of melanin. Vitamin C decreases the production and lightens the dark spots to even out your complexion.

Reduces Redness and Inflammation: Conditions such as Rosacea leave many people searching for a magic cure. Vitamin C helps facial redness and inflammation by reducing the appearance of broken capillaries.

Why Should You Be Using Vitamin C Serum?

Don't think Vitamin C serums are just beneficial for your face. They can also shield you from sun damage and reduce stretch marks.

Saves You From The Sun: Prolonged exposure to UV rays can cause long-term damage to your skin. Luckily, Vitamin C is a powerful antioxidant that reduces red sports and prevents sunburn from spreading.

Fades Acne Scars: Acne plagues most of us at some point and we look forward to being free. Most of us get stuck with some scars but Vitamin C helps to fade scars and even out any discoloration.

Reduces Stretch Marks: Yes, Vitamin C serum can even help prevent those unsightly stretch marks by tightening your skin.

Are you ready to change your skin? Add a Vitamin C serum to your beauty regimen and enjoy a glowing complexion.

Gumivit Vitamina C

Source: https://www.bloglines.com/article/a-guide-to-vitamin-c-serums?utm_content=params%3Ao%3D740010%26ad%3DdirN%26qo%3DserpIndex

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Vitamin C Sciatica

Vitamin C Sciatica

Everything You Need to Know About Vitamin C

Medically Reviewed by Madeline Hubbard, RN, BSN.

Photo Courtesy: Flashpop/DigitalVision//Getty Images

Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.

Photo Courtesy: Catherine Falls Commercial/Moment/Getty Images

Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.

Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C can be easily obtained through the many different foods, including:

Photo Courtesy: Akaradech Pramoonsin/Moment/Getty Images

• Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
• Berries
• Melons
• Mangoes
• Kiwi
• Tomato
• Broccoli
• Red peppers
• Spinach
• Squash
• Potatoes

Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.

Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.

What Happens When You Have Too Much — or Too Little — Vitamin C?

Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.

Photo Courtesy: Violeta Stoimenova/E+/Getty Images

Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:

• Weakness
• Fatigue
• Anemia
• Easy bruising
• Joint pain
• Skin breakdown
• Weakened tooth enamel
• Gum inflammation

Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.

Resource Links:

• "Vitamin C" via MedlinePlus
• "Vitamin C and Infections" via MDPI
• "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
• "Vitamin C" via National Institutes of Health
• "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
• "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
• "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
• "Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)

More From SymptomFind.com

Vitamin C Sciatica

Source: https://www.symptomfind.com/health/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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How Much Vitamin C Does A Tangerine Have

How Much Vitamin C Does A Tangerine Have

10 Foods That Have More Vitamin C Than An Orange

Not about that citrus life? These fruits and veggies have everything you need.

Graphic By Dana Davenport; Davies And Starr / Getty Images

Vitamin C is a powerful antioxidant that's readily available in tons of fruits and veggies (not just oranges). And while it may not actually help cure a cold, as is commonly thought to be the case, Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition, says it can boost your immune system and help your body fight infection. It's also a great vitamin to load up on after a workout because its anti-inflammatory properties can help decrease muscle inflammation.

So how much should you try to have on a daily basis? Pine explains that you can safely consume up to 2,000 mg of vitamin C, but you definitely don't need that much to reap the benefits—in fact, adult women only need about 75 mg a day, she says. Filling this quota is incredibly easy. Just one orange has about 100 mg of vitamin C, which is 130 percent of that daily recommended intake.

But oranges aren't the only source of this important nutrient. Whether you aren't a fan of that classic fruit, or are just looking to mix up your diet, these 10 foods have more than enough vitamin C to satisfy the daily recommendation—no citrus in sight.

• 

  Getty Images/James Ross

  Bell peppers

  Veggies can be great sources of vitamin C, too. Take bell peppers, for example. One medium red bell pepper has about 152 mg of vitamin C. Green bell peppers don't have quite as much—just 95 mg per one medium pepper, but that's still about 130 percent of your daily recommended intake. Eat them raw or roasted.

• Getty Images/JBfotoblog

  Chili peppers

  Can you handle the heat? Well then, chili peppers are another great option. There are 64 mg of vitamin C in one tiny pepper, which is nearly the entire daily recommendation. If you don't mind working up a sweat, eat two to get you past that 75 mg mark.

• Getty Images/Sylvie Shirazi Photography

  Kale

  There are a lot of reasons to love this superfood (including the fact that it's Beyoncé's favorite vegetable). It's also packed with vitamin C—1.5 cups of kale has 120 mg of vitamin C. Add that to your list of reasons to eat kale salad on the reg.

• Getty Images/EyeEm

  Broccoli

  Broc till you drop. One cup of cooked broccoli has 101 mg of vitamin C. Use this veggie in stir-frys or pasta.

• Getty Images/julie clancy

  Brussels sprouts

  Not in love with Brussels sprouts? The fact they're high in vitamin C just might change your mind. One sprout has just eight calories and 13 mg of vitamin C. Eat six sprouts to reach your daily goal, and more if you're still hungry after that. Serve them roasted alongside a protein like chicken, or shredded on top of pizza.

• Getty Images/Beth Galton

  Papaya

  One papaya has about 185 mg of vitamin C. However, papayas can tend to be pretty large, so you may not want to eat an entire thing all at once. Try adding it to your next smoothie in for a tart kick.

• Getty Images/Louise Docker Sydney Australia

  Strawberries

  This fruit isn't just the best thing about summer—it's also deliciously high in this antioxidant. Just 10 berries have about 108 mg of vitamin C.

• Getty Images/Carolyn Taylor Photography

  Kohlrabi

  Not familiar with kohlrabi? This vegetable is a funny looking cabbage varietal that's packed with vitamin C, and 1.5 cups of cooked kohlrabi has 133 mg of vitamin C.

• Getty Images/EyeEm

  Pineapple

• Getty Images/James Ross

  Kiwi

  One cup of kiwi (which is about two kiwis) has 164 mg of vitamin C. Bonus: This fruity snack is also low in calories!

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

How Much Vitamin C Does A Tangerine Have

Source: https://www.self.com/gallery/10-foods-that-have-more-vitamin-c-than-an-orange

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