Drinking more juice can be one of the quickest ways to up your vitamin C intake, since many types of juice supply most or all of your vitamin C needs for the day. You need plenty of vitamin C for optimal immune health, but it also helps wounds heal and neutralizes free radicals that scavenge through your body.
Citrus Juices
Citrus fruits are near the top of the list for vitamin C-rich foods. Eight ounces of fresh-squeezed orange juice has nearly 125 milligrams of vitamin C. Diluted frozen orange juice from concentrate has a little less — about 95 milligrams per 8-ounce glass. You’ll get almost 55 milligrams of vitamin C from 8 ounces of sweetened tangerine juice.
Other Fruit Juices
An 8-ounce cup of cranberry juice cocktail contains 90 milligrams of vitamin C, unsweetened pineapple juice offers more than 25 milligrams for the same amount and 8 ounces of prune juice provides 10 milligrams of vitamin C.
Vegetable Juice
Don’t forget about vegetable juices when heading down the juice isle. Blended vegetable juice cocktail has more than 65 milligrams of vitamin C in an 8-ounce serving. You’ll also get vitamin C from carrot juice, roughly 20 milligrams per 8 ounces.
Daily Requirement
Your daily vitamin C requirement varies depending on several factors. If you’re pregnant, you’ll have to get 85 milligrams each day and then increase your intake to 120 milligrams while breast-feeding. Other Considerations.
Vegetables
Vegetables may not be at the top of your list when attempting to boost your vitamin C intake, but many vegetables have a higher vitamin C content than fruits. One-half cup of julienne red pepper slices offers all of your vitamin C intake for the day, by providing 95 milligrams of the vitamin. The same serving of green peppers has 60 milligrams of vitamin C. Piling 1 cup of steamed broccoli on your plate packs more than 100 milligrams of vitamin C in your diet, while 1 cup of cooked Brussels sprouts provides about 95 milligrams.
Frozen varieties of these vegetables are just as nutritious and full of vitamin C.
Juices
Having a glass of orange juice with breakfast is a quick way to kick-start your vitamin C intake for the day. Tomato juice provides more than 30 milligrams of vitamin C per 6-ounce serving, but some types of tomato juice are loaded with sodium. Opt for a low-sodium variety of tomato juice to get the vitamin C you need, without going overboard on sodium intake.
Vegetable Juice
On a table made with oranges, grapefruit, bananas and kiwis. All fruits and vegetables contain vitamin C, according to The National Institutes of Health, but some foods contain more than others. Video of the Day
Vegetable Juice
One way to get vitamin C into your diet is by drinking vegetable juice.
Whether you drink commercial drinks, which offer a blend of vegetables, or juice your own individual vegetable or combination of vegetables, you will be able to concentrate your vitamin intake more than by eating these same vegetables. When you juice a carrot, the fiber is removed and you get more vitamin C in the same 3 oz. Red and green peppers are rich sources of vitamin C, with a half-cup serving providing 100 percent or more of your recommended daily allowance, according to the Office of Dietary Supplements.
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Orange Juice
One of the most popular fruit juices, orange juice is a rich source of vitamin C. A half cup of orange juice provides more than 100 percent of your RDA. Read the nutrition label of any orange drink to ensure you get the amount of vitamin C you are seeking in a fruit drink.