Vitamin C
Vitamin C, also called ascorbic acid, is an important nutrient in your body. Your system needs it to form things like collagen, cartilage, and muscle!
It’s also an antioxidant that helps reduce the effects of free radicals.
Your body doesn’t produce ANY vitamin C, so it’s important to get enough in your diet! Read more to learn about important sources for this critical nutrient!
- Function: Immunity, antioxidant, protein metabolism, connective tissue.
- Deficiency: Poor wound healing, weakened connective tissue, gum inflammation, scurvy
- Toxicity: Diarrhea, nausea, gastrointestinal issues
- Fun Fact: Dietary or supplemental Vitamin C can help increase the absorption of iron!
- Recommended Dietary Allowance: 90 mg/day for adult men and 75 mg/day for adult women
| Food |
Milligrams
per serving |
/Percent (%) DV* |
| Red pepper, sweet, raw, ½ cup | 95 | 106 |
| Orange juice, ¾ cup | 93 | 103 |
| Orange, 1 medium | 70 | 78 |
| Grapefruit juice, ¾ cup | 70 | 78 |
| Kiwifruit, 1 medium | 64 | 71 |
| Green pepper, sweet, raw, ½ cup | 60 | 67 |
| Broccoli, cooked, ½ cup | 51 | 57 |
| Strawberries, fresh, sliced, ½ cup | 49 | 54 |
| Brussels sprouts, cooked, ½ cup | 48 | 53 |
| Grapefruit, ½ medium | 39 | 43 |
| Broccoli, raw, ½ cup | 39 | 43 |
| Tomato juice, ¾ cup | 33 | 37 |
| Cantaloupe, ½ cup | 29 | 32 |
| Cabbage, cooked, ½ cup | 28 | 31 |
| Cauliflower, raw, ½ cup | 26 | 29 |
| Potato, baked, 1 medium | 17 | 19 |
| Tomato, raw, 1 medium | 17 | 19 |
| Spinach, cooked, ½ cup | 9 | 10 |
| Green peas, frozen, cooked, ½ cup | 8 | 9 |
Source: National Institutes of Health
URL: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h19
