Foods high in Vitamin C
Water-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.
About Vitamin C
Vitamin C is a water-soluble antioxidant and a required cofactor in collagen synthesis, making it essential for healthy skin, blood vessels, gums, and wound healing. It also boosts non-heme iron absorption and supports immune function.
Citrus is the famous source, but kiwi, blackcurrants, peppers, strawberries, broccoli, and brassicas all carry as much or more per 100 g. Vitamin C is destroyed by heat and light, so raw and lightly-cooked foods preserve more.
UK adult RI: 80 mg/day, easy to meet with a single piece of fruit or serving of vegetables. The body can't store much; excess is excreted in urine. Severe deficiency causes scurvy, now rare but historically devastating among sailors.
Top food sources of Vitamin C
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Common questions about Vitamin C
- How much vitamin C do I need?
- UK adult RI: 80 mg/day, easy to meet with a single piece of fruit or serving of vegetables.
- What foods are highest in vitamin C?
- Citrus is famous, but kiwi, blackcurrants, peppers, strawberries, broccoli, and brassicas carry as much or more per 100 g.
- Does vitamin C prevent colds?
- Studies show small reductions in cold duration but not in incidence for most people. Regular intake from food is more useful than mega-dose supplements after symptoms start.
- Can vitamin C help iron absorption?
- Yes, vitamin C eaten with non-heme iron (from plants and fortified foods) can roughly double absorption.