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

per serving

/Percent (%) DV*
Red pepper, sweet, raw, ½ cup95106
Orange juice, ¾ cup93103
Orange, 1 medium7078
Grapefruit juice, ¾ cup7078
Kiwifruit, 1 medium6471
Green pepper, sweet, raw, ½ cup6067
Broccoli, cooked, ½ cup5157
Strawberries, fresh, sliced, ½ cup4954
Brussels sprouts, cooked, ½ cup4853
Grapefruit, ½ medium3943
Broccoli, raw, ½ cup3943
Tomato juice, ¾ cup3337
Cantaloupe, ½ cup2932
Cabbage, cooked, ½ cup2831
Cauliflower, raw, ½ cup2629
Potato, baked, 1 medium1719
Tomato, raw, 1 medium1719
Spinach, cooked, ½ cup910
Green peas, frozen, cooked, ½ cup89

Source: National Institutes of Health