Vitamin
Vitamin C
Builds collagen for skin, blood vessels and bone, protects cells as an antioxidant, and roughly doubles the absorption of plant iron eaten in the same meal.
Women: 75 mg/dayMen: 90 mg/day
Smokers need 35 mg more
Best food sources
Fruit
- Guava
- Kiwi
- Strawberries
- Papaya
- Orange
- Pineapple
- Mango
- Lemon and lime
Vegetables
- Red and yellow bell pepper
- Broccoli
- Brussels sprouts
- Kale
- Cauliflower
- Tomato
- Potato
Other plant foods
- Nearly all fresh fruit and vegetables
Animal foods
- Essentially none. Liver contains small amounts.
How much is in a serving
- 1 red bell pepper: about 150 mg
- 1 kiwi: about 64 mg
- 1 cup strawberries: about 85 mg
- 1 medium orange: about 70 mg
- 1 cup broccoli: about 80 mg
Deficiency signs
Fatigue, easy bruising, bleeding gums and slow wound healing. Scurvy is rare but still seen in people who eat almost no fruit or vegetables.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Boosts non-haem iron absorption: add citrus, pepper or tomato to lentil and spinach meals.
- Destroyed by heat and long storage; eat raw or lightly cooked.
- Very high supplement doses can cause stomach upset and kidney stones in susceptible people.
Meal ideas
- Kiwi and strawberry breakfast bowl
- Red pepper and chickpea salad
- Broccoli and tofu stir-fry with lime
- Papaya with lime
Planner meals richest in Vitamin C
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Quinoa and black bean stuffed peppers320 mg · 388%
- Tofu and broccoli stir-fry with brown rice185 mg · 225%
- Steak with garlic broccoli180 mg · 218%
- Roasted chickpea and vegetable bowl173 mg · 210%
- Ginger shrimp stir-fry with rice noodles171 mg · 207%
- Chicken and vegetable stir-fry with brown rice168 mg · 203%