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Just 10 mg per day is enough, which is roughly the amount found in one tablespoon of fresh bell pepper or the juice of half a lemon ( Some of the best food sources of vitamin C (per cup) include ( Acerola cherry: 2,740% of the RDI Guava: 628% of the RDI Blackcurrants: 338% of the RDI Sweet red pepper: 317% of the RDI Kiwifruit: 273% of the RDI Lychee: 226% of the RDI Lemon: 187% of the RDI Orange: 160% of the RDI Strawberry: 149% of the RDI Papaya: 144% of the RDI Broccoli: 135% of the RDI Parsley: 133% of the RDI Vitamin C rapidly breaks down when exposed to heat, so raw fruits and vegetables are better sources than cooked ones ( Since the body does not store large amounts of vitamin C, it is recommended to eat fresh fruits and vegetables every day