Vitamin C can’t protect you from germs, but it plays an essential role in immune function and overall health. Most women need at least 75 milligrams (mg) per day while men need slightly more, at 90 mg. Rather than relying on supplements, experts generally recommend meeting your needs through food, since it provides additional beneficial nutrients beyond vitamin C alone.
Here are eight foods to eat for vitamin C instead of popping a pill or gummy.
- Vitamin C: 118 mg, 131% of the Daily Value (DV)
- Serving size: 1 cup sliced
While citrus fruits often get the spotlight for their vitamin C content, many vegetables—including red bell peppers—are surprisingly excellent sources. These peppers also provide vitamin B6, potassium, and magnesium, which support heart, bone, and brain health.
- Vitamin C: 105 mg, 117% of the DV
- Serving size: 1 cup
A single cup of kiwi delivers more than your daily vitamin C requirement. For an extra nutrient bonus, eat it with the skin to enhance your fiber intake.
- Vitamin C: 102 mg, 113% of the DV
- Serving size: 1 cup chopped
Broccoli is not only rich in vitamin C but also provides immune-supporting nutrients like selenium, zinc, vitamin K, vitamin E, vitamin A, potassium, and phosphorus.
- Vitamin C: 93 mg, 103% of the DV
- Serving size: 100 grams (1.5 to 2 cups) raw
Kale, a nutrition superstar, also contains a noteworthy amount of vitamin C. What’s more, the cruciferous vegetable boasts more than 300% of the DV of vitamin K, crucial for blood clotting, strong bones, and more.
- Vitamin C: 89 mg, 99% of the DV
- Serving size: 1 cup, halves
Strawberries deliver an entire day’s vitamin C needs in just a cup. These juicy berries also contain anthocyanin, a powerful antioxidant.
- Vitamin C: 85 mg, 94% of the DV
- Serving size: 1 cup
Grapefruit is an acquired taste for some due to its bitter flavor, but its nutritional value more than makes up for it. Rich in vitamin C, fiber, vitamin A, and potassium, grapefruit supports gut, eye, heart, and immune health. “Grapefruit can be enjoyed broiled with a touch of sweetener, added to salads or breakfast bowls, or infused into water for a refreshing drink,” Jennifer Rawlings, RDN, CDCES, owner of My RDN Coach, told Health.
- Vitamin C: 83 mg, 92% of the DV
- Serving size: 1 cup
Classically associated with vitamin C, oranges are a great way to simplify your supplement routine. Packed with B vitamins, vitamin E, fiber, calcium, and potassium, oranges can support gut, bone, immune, and heart health.
- Vitamin C: 75 mg, 83% of the DV
- Serving size: 1 cup raw
Brussels sprouts are often celebrated this time of year in comforting recipes like roasted veggies and hearty winter salads. They’re also filled with nutrients beyond vitamin C, including folate, manganese, potassium, phosphorus, magnesium, and fiber.
While people can meet their vitamin C needs with food, supplements may be appropriate for some.
“Individuals who have very poor appetites, limited food choices, certain digestive conditions that affect absorption, are pregnant, smoke, or otherwise may struggle to meet the recommended vitamin C needs through food alone could benefit from supplementation,” registered dietitian nutritionist Dani Dominguez, MS, RDN, told Health.
Experts generally recommend consulting a healthcare provider before starting any dietary supplement—vitamin C included.
