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Other good natural sources of vitamin C are: broccoli, cabbage, brussels sprouts, tomatoes, green peppers, melons, cantaloupe, kiwifruit, strawberries, sweet peppers, potatoes with skin, and alfalfa sprouts. Here are some guidelines for eating fruits and vegetables with a high vitamin C content: Choose fresh or frozen fruits and vegetables over canned products; cook vegetables only for a short time in a small amount of water; eat raw vegetables; eat sliced fruits and vegetables shortly after they're cut; keep fruits and vegetables refrigerated, and eat them while they're fresh. More research is needed. In a review of recent studies, it was suggested that an intake of 90mg per day provides the optimal health benefits related to heart disease and cancer. However, in some conditions, in order for vitamin C to be effective it has to be used in doses that come very close to causing diarrhea. The RDA for pregnant women is 85mg; women who breastfeed should consume 120mg per day.
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