Vitamin C
Antioxidant that supports immunity and collagen.
What is Vitamin C?
Vitamin C (ascorbic acid) is a water-soluble antioxidant the body cannot make or store, so a regular supply from food is needed. It is essential for making collagen, the protein that holds skin, blood vessels and connective tissue together, and it helps the body absorb iron from plants.
Health benefits of Vitamin C
- Acts as an antioxidant, protecting cells from damage
- Needed to make collagen for skin, blood vessels and wound healing
- Supports normal immune function
- Boosts absorption of non-heme (plant) iron
Top food sources of Vitamin C
See full rankingCitrus fruit, peppers, strawberries, kiwi, broccoli, tomatoes and potatoes. Values shown per 100 g.
Orange-flavor drink, breakfast type, low calorie, powder
2,400 mg 2667% DV
Fruit-flavored drink, dry powder, low calorie, with high vitamin C
2,400 mg 2667% DV
Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie
2,400 mg 2667% DV
Peppers, sweet, green, freeze-dried
1,900 mg 2111% DV
Peppers, sweet, red, freeze-dried
1,900 mg 2111% DV
Acerola, (west indian cherry), raw
1,678 mg 1864% DV
Acerola juice, raw
1,600 mg 1778% DV
Chives, freeze-dried
660 mg 733% DV
Spices, coriander leaf, dried
567 mg 630% DV
Fruit-flavored drink, dry powdered mix, low calorie, with aspartame
560 mg 622% DV
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C
490 mg 544% DV
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors
490 mg 544% DV
How much Vitamin C do you need?
The FDA Daily Value is 90 mg. A single orange or a serving of red pepper, broccoli or strawberries covers most of a day's needs.
Vitamin C deficiency
Severe, prolonged deficiency causes scurvy — fatigue, bleeding gums, easy bruising and poor wound healing.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Vitamin C do?
Vitamin C (ascorbic acid) is a water-soluble antioxidant the body cannot make or store, so a regular supply from food is needed. It is essential for making collagen, the protein that holds skin, blood vessels and connective tissue together, and it helps the body absorb iron from plants.
How much Vitamin C do I need per day?
The FDA Daily Value is 90 mg. A single orange or a serving of red pepper, broccoli or strawberries covers most of a day's needs.
Which foods are highest in Vitamin C?
Per 100 g, some of the richest sources are Orange-flavor drink, breakfast type, low calorie, powder, Fruit-flavored drink, dry powder, low calorie, with high vitamin C, Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie, Peppers, sweet, green, freeze-dried, Peppers, sweet, red, freeze-dried.
What happens if I don't get enough Vitamin C?
Severe, prolonged deficiency causes scurvy — fatigue, bleeding gums, easy bruising and poor wound healing.