Some foods that contain high levels of vitamin C include citrus fruits, cantaloupe, papaya, mango and kiwi fruit. Berries such as strawberries, raspberries and blueberries also contain vitamin C. Vegetables with vitamin C include broccoli, leafy greens, red peppers, green peppers and tomatoes. Some packaged grain-based foods, such as cereals, are fortified with vitamin C, but grains do not naturally contain this vitamin otherwise.
One medium orange has approximately 70 milligrams of vitamin C, while 3/4 cup of orange juice contains 93 milligrams of the vitamin. A half-cup of red bell peppers provides 95 milligrams of vitamin C, and the same amount of green bell peppers provides 60 milligrams of vitamin C. One medium tomato and one medium baked potato each contain about 17 milligrams of vitamin C, and 3/4 cup of tomato juice contains 33 milligrams. Prolonged storage and cooking both reduce the vitamin C levels in food.
Fruits and vegetables are the major sources of vitamin C in the diet. Citrus fruits, tomato juice, tomatoes and potatoes are the most common sources of vitamin C in the typical American diet.
The recommended amount of vitamin C per day for healthy females over 18 is 75 milligrams, and males over 18 require 90 milligrams per day.