Vitamin C (ascorbic acid) contributes to collagen synthesis, immune function, and enhances non-heme iron absorption. It is water-soluble and sensitive to heat and oxygen. For mechanisms, guidelines, and safety, see the professional fact sheet on vitamin C.
Top 15 — vitamin C-rich foods
Indicative guidelines (mg/100 g or per common serving); variations depending on variety, maturity, season, storage, and cooking. For precise values, consult the Ciqual table (ANSES) and FoodData Central (USDA).
- Red bell pepper (raw): ~120–190 mg/100 g
- Black currants: ~150–200 mg/100 g
- Guava: ~150–250 mg/100 g
- Fresh parsley: ~120–200 mg/100 g
- Kale: ~100–150 mg/100 g
- Broccoli (raw/lightly cooked): ~70–110 mg/100 g
- Brussels sprouts (lightly cooked): ~60–100 mg/100 g
- Kiwi: ~70–100 mg/100 g
- Strawberries: ~50–70 mg/100 g
- Orange/grapefruit: ~40–60 mg/100 g
- Lemon: ~40–55 mg/100 g
- Papaya: ~50–70 mg/100 g
- Lychee: ~60–75 mg/100 g
- Watercress/spinach (raw): ~30–60 mg/100 g
- Acerola (juice/powder): very rich, very high variability depending on product
Examples: 1 red bell pepper (~120–150 g) often covers > 100% of a common daily guideline; 2 kiwis (~150–180 g) or 1 large serving of steamed broccoli (~200 g) are good contributors.
Optimizing absorption
- Preserve vitamin C: prefer raw or short steaming; avoid overcooking and long immersions (losses in water).
- Cutting and storage: limit exposure to air and light; consume quickly after cutting.
- Synergy with iron: combining a vitamin C source with legumes/grains improves non-heme iron absorption — see our iron-rich foods guide.
- Distribution: distribute several small intakes throughout the day to smooth total intake.
Daily guidelines (recommended intakes)
Common guidelines: ≈ 110 mg/day (men) and ≈ 95 mg/day (women) according to European dietary reference values. International references and syntheses: dietary reference values, RDA/UL and special situations (smoking + 35 mg/day).
| Population | Daily guideline |
|---|---|
| Adult women | ≈ 95 mg/day |
| Adult men | ≈ 110 mg/day |
| Pregnancy | ≈ 85–100 mg/day |
| Breastfeeding | ≈ 115–120 mg/day |
| Smokers | + ≈ 35 mg/day (increased losses) |
Risks, interactions and precautions
- Deficiency: fatigue, delayed healing, scurvy in severe/prolonged deficits. See our vitamin C deficiency symptoms guide.
- High supplementation: digestive risk (diarrhea, cramps); caution in subjects predisposed to kidney stones. Upper limit (UL): ~2,000 mg/day for adults according to the professional synthesis.
- Non-heme iron: vitamin C increases absorption; caution in case of iron overload (e.g., hemochromatosis) — adjust intakes with professional advice.
Prioritize first foods (fruits, vegetables, fresh herbs). Adjust cooking and preparation to preserve vitamin C. Reserve high-dose supplements for targeted situations, with professional supervision.
Sources and further reading
- Mechanisms, guidelines, safety: professional fact sheet on vitamin C.
- Composition tables: Ciqual table (ANSES) and FoodData Central (USDA).
- EU guidelines: dietary reference values (EFSA).
