Half a cup of which of the following foods provides 100% of the daily recommended intake of Vitamin C?
The answer is: red peppers.
Here is how the others' Vitamin C contributions stack up:
Half a cup of strawberries provides 81 percent.
Half a cup of tomatoes provides 39 percent.
Half a cup of watermelon provides 11 percent.
That's right. Just adding a half cup of peppers to your salad pretty much covers all your Vitamin C for the day. This is precisely why I don't think multi-vitamin supplements are necessary for people eating a balanced diet.
Remember, Vitamin C is a water-soluble vitamin, meaning that amounts exceeding your body's needs will be excreted in your urine. Taking massive doses of Vitamin C to ward off colds is futile.
Somestimes, though, our bodies need more Vitamin C. For example, as mentioned in this post, smokers require higher amounts of vitamin C than non-smokers.