Foods rich in vitamin C

Foods rich in vitamin C, such as strawberries, oranges and lemons, help to strengthen the body’s natural defenses because they contain antioxidants that fight free radicals, which when found in excess in the body, favor the onset of some diseases.

Vitamin C should be consumed regularly because it is an excellent healer and facilitates the absorption of iron in the intestinal level, is particularly indicated in the treatment against anemia. In addition, vitamin C serves to facilitate skin healing and improve blood circulation, being great to help prevent cardiovascular diseases such as atherosclerosis, for example.

Foods that contain vitamin C

The following table shows foods that have a large amount of vitamin C:

Foods rich in Vitamin C Weight Amount of Vitamin C
Raw yellow pepper 100 g 201,4 mg
Natural orange juice 248 g 124 mg
Strawberry 152 g 86 mg
Papaya 140 g 86 mg
Kiwi 76 g 74 mg
Guava 100 g 73,3 mg
Melon 160 g 67,5 mg
Tomato juice 242 g 67 mg
Tangerine 100 mg 63,6 mg
Manga 207 g 57 mg
Orange 96 g 51 mg
Cooked broccoli 92 g 37 mg
Cooked cauliflower 62 g 27 mg
Cooked cabbage 65 g 27 mg
Sweet potato 100 g 23,8 mg
Steamed seafood 100 g 22 mg
Fresh tomato 90 g 17 mg
Watermelon 152 g 14 mg
Natural lemon juice 30, 5 g 14 mg
Pineapple juice 125 g 13 mg

In addition, other foods with vitamin C, although in lesser quantity are lettuce, artichoke, pineapple, banana, spinach, avocado, apple, carrot, plum, pumpkin and beet. The ideal to obtain a good amount of vitamin C from foods is to consume them fresh or in juices.

Recommended daily dose of vitamin C

The recommended daily dose of vitamin C varies according to lifestyle, age and sex:

Children and adolescents:

  • 1 to 3 years: 15 mg.
  • 4 to 8 years: 25 mg.
  • 9 to 13 years: 45 mg.
  • 14 to 18 years: 75 mg.

Men from 19 years old:  90 mg.


  • From 19 years old: 75 mg.
  • Pregnancy: 85 mg
  • During breastfeeding: 120 mg.

Smokers:  add about 35 mg of vitamin C per day to the daily recommendation, as smokers have a greater need for vitamin C.

Contamination and medications can interfere with the vitamin C absorption process, so in these cases, in healthy adults, it is advisable to consume 120 mg of vitamin C per day, which corresponds to a glass of orange juice.

Some studies indicate that vitamin C can help prevent certain diseases and improve respiratory and systemic infections, so it is advisable to consume between 100 to 200 mg a day to prevent diseases.

When to take effervescent vitamin C

Effervescent vitamin C is indicated mainly for people who have symptoms of lack of vitamin C, such as easy bleeding from the skin and gums, which are scurvy symptoms. Effervescent vitamin C can also be useful for:

  • Avoid and combat the purple marks that appear on the skin even in small lesions;
  • Accelerate muscle recovery in physical activity practitioners and athletes, helping muscle hypertrophy;
  • Strengthen the immune system, preventing colds and flu;
  • Strengthen cartilage because it promotes the synthesis of collagen by the body, preventing weakening of the joints.

However, healthy people generally do not need vitamin C supplementation, as this vitamin can be easily acquired through food. Discover all the benefits of vitamin C.

How to keep vitamin C longer 

To keep vitamin C in food it is important not to leave fruits, such as strawberries, papayas, kiwis or oranges peeled in contact with the air and exposed to light for a long time, as these factors can decrease the vitamin C present in the food. Thus, when making orange or pineapple juice, it is important to place it in the refrigerator in a dark, covered jar to prevent the juice from contacting the air and light in the refrigerator. 

In addition, vitamin C dissolves in water when cooking food, such as broccoli, cabbage or peppers, and is destroyed at high temperatures, so to ingest the maximum vitamin C it is important to eat food naturally, without cooking. 

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