http://www.nutritiondata.com/facts/dairy-and-egg-products/70/2

That is producers cow milk, it has a little extra fat because they didn't remove it to make it lower but it says in that data that it is 6% vitamin C per cup. They won't allow nutritional testing of milk if it is raw, at least thats what Organic Pastures told me. So when they test milk, they always pasteurize it before the test even if it is going to be sold as raw. Milk of the same quality should have 12% per cup if its raw, according to some pages. If it does have 12% which I suspect it would (at least), then my Vitamin C needs would certainly be met.

I also drink goat's milk which has about the same vitamin C level according to nutritiondata, so milk fresh from this morning like I always drink it should have considerably more as vitamin C is sensitive to stress and will degrade over time and pasteurization.

Did we cover all of the bases yet? <img src="/ubbthreads/images/graemlins/wink.gif" alt="" />

To be fair I think it is wise to supplement, especially when your body has a burden of heavy metals like most of us do. I like Alive! Vitamin C by natures way, its an extract of all natural C from all organic fruits, and you can buy it in a powder so you don't have fillers. Supplements are an important part of my daily regimen but it was nice to take a break from them and feel good still.

But compared to other foods I don't think you could find a single food that would meet your needs better than high quality milk, but thats not based on just numbers.