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.
The recommended daily allowance (RDA) for adult men is 90 mg and for adult women it’s 75 mg, and recent research has called into question the efficacy of vitamin C pills. Get your vitamin C naturally with these top 10 food sources, according to the USDA’s Dietary Guidelines for Americans. You may be surprised to find oranges don’t rank No. 1.
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.