Foods High in Vitamin C
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Vitamin C
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that supports the immune system, promotes healthy skin, aids in wound healing, and assists in the absorption of iron from plant-based foods. Vitamin C also plays a role in collagen production, which is essential for maintaining healthy skin, blood vessels, and connective tissues.
Recommended Daily Intake
The recommended daily intake of Vitamin C varies based on age and sex:
- Adult Men: 90 mg
- Adult Women: 75 mg
- Pregnant Women: 85 mg
- Lactating Women: 120 mg
Foods High in Vitamin C
| Food | Vitamin C Content (per serving) |
|---|---|
| Oranges | ~70 mg (1 medium) |
| Strawberries | ~89 mg (1 cup) |
| Bell Peppers (Red) | ~152 mg (1 medium) |
| Kiwi | ~71 mg (1 medium) |
| Pineapple | ~79 mg (1 cup) |
| Mango | ~60 mg (1 medium) |
| Grapefruit | ~38 mg (1/2 medium) |
| Broccoli | ~51 mg (1/2 cup) |
| Brussels Sprouts | ~48 mg (1/2 cup) |
| Cauliflower | ~46 mg (1/2 cup) |
| Tomatoes | ~23 mg (1 medium) |
| Spinach | ~14 mg (1/2 cup cooked) |
| Papaya | ~88 mg (1/2 medium) |
| Kale | ~80 mg (1/2 cup cooked) |
| Guava | ~125 mg (1/2 cup) |
Some Recipe Ideas
1. Citrus Berry Smoothie:
- Blend oranges, strawberries, and kiwi with Greek yogurt and a splash of orange juice.
- Add a handful of spinach for an extra nutrient boost.
- Estimated Vitamin C Content: Oranges (70 mg per medium orange), Strawberries (89 mg per cup), Kiwi (71 mg per medium kiwi)
2. Bell Pepper Stir-Fry with Broccoli:
- Sauté colorful bell peppers and broccoli in a stir-fry sauce.
- Serve over brown rice or quinoa.
- Estimated Vitamin C Content: Bell Peppers (95 mg per cup), Broccoli (81 mg per cup)
3. Mango and Papaya Salsa:
- Dice mango, papaya, red onion, and cilantro.
- Mix with lime juice and a pinch of red pepper flakes.
- Serve with grilled chicken or fish.
- Estimated Vitamin C Content: Mango (60 mg per cup), Papaya (88 mg per cup)
4. Spinach and Strawberry Salad:
- Create a salad with fresh spinach, sliced strawberries, sliced almonds, and crumbled feta cheese.
- Drizzle with a balsamic vinaigrette.
- Estimated Vitamin C Content: Spinach (9 mg per cup), Strawberries (89 mg per cup)
5. Tropical Quinoa Salad:
- Combine cooked quinoa with diced pineapple, mandarin oranges, red bell pepper, and chopped mint.
- Toss with a lime-cilantro dressing.
- Estimated Vitamin C Content: Pineapple (79 mg per cup), Mandarin Oranges (47 mg per cup)
6. Cabbage and Citrus Slaw:
- Shred green and purple cabbage and mix with segments of oranges and grapefruits.
- Toss with a honey-lime dressing.
- Estimated Vitamin C Content: Oranges (70 mg per medium orange), Grapefruits (38 mg per half fruit)
7. Strawberry Kiwi Salad with Chicken:
- Combine mixed greens, sliced strawberries, sliced kiwi, and grilled chicken strips.
- Drizzle with a poppy seed dressing.
- Estimated Vitamin C Content: Strawberries (89 mg per cup), Kiwi (71 mg per medium kiwi)
8. Citrus Infused Water:
- Create a refreshing drink by adding slices of citrus fruits (lemon, lime, orange) to a pitcher of water.
- Add a few sprigs of mint for extra flavor.
- Estimated Vitamin C Content: Depends on the amount of citrus added