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Getting enough vitamin C is important to prevent a serious disease like scurvy or simply to help ward off the common cold. According to the Produce for Better Health Foundation, any fruit or vegetable that contains 12 milligrams of vitamin C meets the nutritional requirements to be called "high in vitamin C." Adult females who do not smoke should take in 75 milligrams of vitamin C each day; adult males who do not smoke should take in 90 milligrams of vitamin C each day.

Fresh Orange


One medium fresh orange provides 130 percent of the recommended daily allowance of vitamin C.

Grapefruit

One half of a medium grapefruit provides 100 percent of the recommended daily allowance of vitamin C.

Strawberries

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One half cup of fresh strawberries provides 160 percent of the recommended daily allowance of vitamin C.

Potato

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One medium potato that has been baked with the skin on will provide 45 percent of the recommended daily allowance of vitamin C.

Broccoli


One serving of broccoli, which is one medium stalk, provides 220 percent of the recommended daily allowance of vitamin C.

Spinach

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One and one-half cups of shredded spinach provides 25 percent of the recommended daily allowance of vitamin C.

Summer Squash

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Half of a medium squash provides 30 percent of the recommended daily allowance of vitamin C.

Tangerine

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One medium tangerine provides 45 percent of the recommended daily allowance of vitamin C.

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