Vitamin C Rich Food Sources

Vitamin C is water-soluble which means that the body is unable to store it. Therefore, vitamin C must be taken on a daily basis. There are many different types of vegetables and fruits that contain a lot of vitamin C, but be careful how you prepare them as vitamin C can be lost in the liquids in which they are cooked.

Below is a list of foods which are high in vitamin C.

Foods High In Vitamin C

Vitamin C Rich foods listPortionMilligrams per servingPercent RDA
Raw red pepper½ cup95158
Orange juice¾ cup93155
Kiwifruit1 medium kiwi71118
Orange1 medium70117
Grapefruit juice¾ cup70117
Raw green pepper½ cup60100
Cooked Broccoli½ cup5185
Fresh strawberries½ cup4982
Cooked brussels sprouts½ cup4880
Grapefruit½ medium3965
Raw Broccoli½ cup3965
Tomato juice¾ cup3355
Cantaloupe½ cup2948
Cooked cabbage ½ cup 2847
Raw cauliflower ½ cup2338
Potato baked1 medium2038
Raw tomato1 medium1627

What is Vitamin C?

Vitamin C, also known as Ascorbic Acid, is an essential anti-oxidant and is necessary for the production of collagen, connective tissue found in skin, bone, ligaments and blood vessels. It performs a variety of other enzymatic and metabolic functions, such as:

How Much Vitamin C Do I Need?

The recommended daily allowance (RDA) of vitamin C is subject to ongoing debate. In the US, it currently stands at 60mg per day. Vitamin C deficiency is characterized by:

Smokers are at a risk for vitamin C deficiency and require more of a daily intake than non-smokers.

Too much Vitamin C intake on a regular basis will cause the following problems:

Daily excesses are excreted as waste and the body will require more supplementation the following day.

References :

Office of Dietary Supplements - National Institutes of Health


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