Vitamin C, a powerhouse nutrient also known as L-ascorbic acid, is a water-soluble vitamin vital for numerous bodily functions. Unlike most animals, humans cannot produce vitamin C on their own, making it an essential part of our diet [1]. This fact sheet, designed for a broad English-speaking audience interested in health and nutrition, delves into the world of High Vitamin C Foods, exploring their benefits, recommended intakes, and how to incorporate them into your daily meals.
Vitamin C is indispensable for the synthesis of collagen, a protein crucial for wound healing and maintaining healthy connective tissues. It also plays a key role in the production of L-carnitine and certain neurotransmitters, and is involved in protein metabolism [1, 2]. Beyond these functions, vitamin C stands out as a potent antioxidant [3], helping to regenerate other antioxidants like vitamin E within the body [4]. Current research is actively investigating vitamin C’s potential in preventing chronic diseases such as cancer and cardiovascular disease, where oxidative stress is a significant factor. Furthermore, vitamin C is critical for a robust immune system [4] and enhances the absorption of nonheme iron [5], the type of iron found in plant-based foods. A deficiency in vitamin C leads to scurvy, a condition marked by fatigue, widespread weakness in connective tissues, and fragile capillaries [1, 2, 4, 6-9].
The body’s absorption of vitamin C is tightly regulated, primarily through an active, dose-dependent transporter in the intestines [4]. Cells then accumulate vitamin C using another specific transport protein. Interestingly, oxidized vitamin C, known as dehydroascorbic acid, can enter cells via certain glucose transporters and is then converted back to ascorbic acid. However, the full physiological significance of this process is still under investigation.
When consumed orally, vitamin C levels in tissues and plasma are carefully controlled by the body. Absorption rates are high, between 70% and 90%, with moderate intakes of 30–180 mg per day. However, absorption efficiency decreases to less than 50% at doses exceeding 1 gram per day, with excess ascorbic acid being excreted in urine [4]. Pharmacokinetic studies show that a 1.25 g daily dose of ascorbic acid can lead to peak plasma vitamin C concentrations roughly double those achieved by consuming 200–300 mg per day from vitamin C-rich foods [10]. Even very high oral doses, such as 3 grams every 4 hours, are predicted to only raise peak plasma concentrations to around 220 micromol/L [10].
The total vitamin C content in the human body varies from about 300 mg in near-scurvy conditions up to approximately 2 grams in well-nourished individuals [4]. High concentrations of vitamin C are maintained in vital cells and tissues, particularly in leukocytes (white blood cells), eyes, adrenal and pituitary glands, and the brain. Lower concentrations are found in extracellular fluids like plasma, red blood cells, and saliva [4].
Recommended Daily Intake of Vitamin C
Understanding the recommended daily intake of vitamin C is crucial for maintaining optimal health. The Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies provide guidelines for nutrient intakes for healthy individuals [8]. These DRIs, which vary based on age and gender [8], include several key reference values:
- Recommended Dietary Allowance (RDA): This is the average daily intake level sufficient to meet the nutrient needs of nearly all (97%–98%) healthy individuals. RDAs are often used to plan nutritionally adequate diets for individuals.
- Adequate Intake (AI): Established when there isn’t enough evidence to set an RDA, the AI level is assumed to ensure nutritional adequacy.
- Estimated Average Requirement (EAR): This is the average daily intake level estimated to meet the needs of 50% of healthy individuals. EARs are useful for assessing nutrient intakes of groups and planning diets for them.
- Tolerable Upper Intake Level (UL): The UL represents the maximum daily intake unlikely to cause adverse health effects.
Table 1 outlines the current RDAs for vitamin C [8]. These recommendations are set based on vitamin C’s role in physiological functions and its antioxidant properties, particularly in white blood cells. They are considerably higher than the minimal amount needed to prevent vitamin C deficiency [4, 8, 11]. For infants up to 12 months old, an AI for vitamin C is set, based on the average vitamin C intake of healthy, breastfed infants.
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C [8]
| Age Group | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months | 40 mg* | 40 mg* | ||
| 7–12 months | 50 mg* | 50 mg* | ||
| 1–3 years | 15 mg | 15 mg | ||
| 4–8 years | 25 mg | 25 mg | ||
| 9–13 years | 45 mg | 45 mg | ||
| 14–18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19+ years | 90 mg | 75 mg | 85 mg | 120 mg |
| Smokers | Individuals who smoke require 35 mg/day more vitamin C than nonsmokers. |
* Adequate Intake (AI)
Top Food Sources of Vitamin C
Fruits and vegetables are the champions when it comes to vitamin C content [12]. Incorporating a variety of these high vitamin C foods into your diet is the most delicious and effective way to meet your daily needs. Citrus fruits, tomatoes, and potatoes are significant contributors of vitamin C in many diets [8]. Beyond these, excellent sources include bell peppers (especially red and green), kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2) [8, 12]. While grains don’t naturally contain vitamin C, some breakfast cereals are fortified with it.
It’s important to note that vitamin C levels in food can decrease over time and during cooking. Ascorbic acid is water-soluble and sensitive to heat [6, 8]. Prolonged storage and cooking, particularly boiling, can reduce vitamin C content. Steaming or microwaving are gentler cooking methods that help minimize these losses. Fortunately, many of the best high vitamin C foods, such as fruits and raw vegetables, are often consumed fresh, maximizing their nutrient content. Eating a diverse selection of five servings of fruits and vegetables daily can easily provide over 200 mg of vitamin C.
Table 2: Vitamin C Content of Selected Foods [12]
| Food | Milligrams (mg) per serving | Percent (%) DV* |
|---|---|---|
| Red pepper, sweet, raw, ½ cup | 95 | 106 |
| Orange juice, ¾ cup | 93 | 103 |
| Orange, 1 medium | 70 | 78 |
| Grapefruit juice, ¾ cup | 70 | 78 |
| Kiwifruit, 1 medium | 64 | 71 |
| Green pepper, sweet, raw, ½ cup | 60 | 67 |
| Broccoli, cooked, ½ cup | 51 | 57 |
| Strawberries, fresh, sliced, ½ cup | 49 | 54 |
| Brussels sprouts, cooked, ½ cup | 48 | 53 |
| Grapefruit, ½ medium | 39 | 43 |
| Broccoli, raw, ½ cup | 39 | 43 |
| Tomato juice, ¾ cup | 33 | 37 |
| Cantaloupe, ½ cup | 29 | 32 |
| Cabbage, cooked, ½ cup | 28 | 31 |
| Cauliflower, raw, ½ cup | 26 | 29 |
| Potato, baked, 1 medium | 17 | 19 |
| Tomato, raw, 1 medium | 17 | 19 |
| Spinach, cooked, ½ cup | 9 | 10 |
| Green peas, frozen, cooked, ½ cup | 8 | 9 |
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) has set the DV for vitamin C at 90 mg for adults and children age 4 years and older [13]. Foods providing 20% or more of the DV are considered high sources of a nutrient.
For a comprehensive list of foods containing vitamin C, you can explore the USDA’s FoodData Central, which offers detailed nutrient information for a wide range of foods.
Vitamin C Supplements: When Are They Necessary?
Dietary supplements are another source of vitamin C, typically available as ascorbic acid, which is just as bioavailable as the vitamin C naturally found in foods like oranges and broccoli [14-16]. Other supplement forms include sodium ascorbate, calcium ascorbate, mineral ascorbates, ascorbic acid with bioflavonoids, and combination products like Ester-C [17].
Studies comparing the bioavailability of different vitamin C forms have shown mixed results. One study found Ester-C and ascorbic acid to result in similar plasma vitamin C concentrations, but Ester-C led to higher concentrations in leukocytes 24 hours post-ingestion [18]. However, another study found no significant differences in plasma vitamin C levels or urinary excretion across ascorbic acid, Ester-C, and ascorbic acid with bioflavonoids [17]. Given the comparable bioavailability and lower cost of ascorbic acid, it’s often considered the preferred supplemental form [17].
While supplements can be a convenient way to increase vitamin C intake, it’s generally recommended to prioritize obtaining nutrients from whole foods. High vitamin C foods offer a wealth of other beneficial nutrients, fiber, and phytochemicals that contribute to overall health. Supplements may be considered when dietary intake is insufficient or in specific situations recommended by a healthcare professional.
Vitamin C Intake Levels and Nutritional Status
Surveys like the National Health and Nutrition Examination Survey (NHANES) provide insights into typical vitamin C intakes in populations. According to the 2001–2002 NHANES data, average vitamin C intakes in adults meet the current RDA for most non-smoking individuals [19]. Similarly, mean intakes for children and adolescents also generally meet the RDA for their age groups [19]. Breast milk is considered an adequate source of vitamin C for infants [8, 14].
Supplement use is common, contributing to overall vitamin C intake. NHANES data indicates that a significant percentage of adults and children take vitamin C-containing supplements [20, 21].
Vitamin C status is often assessed by measuring plasma vitamin C levels [4, 14]. While leukocyte vitamin C concentration might be a more accurate indicator of tissue levels, it’s more challenging to measure reliably [4, 9, 14].
Vitamin C Deficiency: Scurvy and Its Symptoms
Severe vitamin C deficiency leads to scurvy [7, 8, 11]. The timeline for developing scurvy varies, but symptoms can appear within a month of minimal vitamin C intake (below 10 mg/day) [6, 7, 22, 23]. Initial symptoms include fatigue, malaise, and gum inflammation [4, 11]. As deficiency progresses, impaired collagen synthesis weakens connective tissues, leading to symptoms like petechiae (small red spots), ecchymoses (bruising), purpura (larger purple bruises), joint pain, poor wound healing, skin changes (hyperkeratosis), and corkscrew-shaped hairs [1, 2, 4, 6-8]. Other signs of scurvy include depression, swollen and bleeding gums, and tooth loosening or loss [6, 8, 9]. Iron deficiency anemia can also occur due to increased bleeding and reduced nonheme iron absorption [6, 11]. In children, bone disease can be a manifestation of scurvy [6]. Untreated scurvy is fatal [6, 9].
Historically, scurvy was a major threat to sailors on long voyages without access to fresh fruits and vegetables. James Lind’s 18th-century experiments demonstrated that citrus fruits could cure scurvy, though the active component, ascorbic acid, wasn’t identified until 1932 [24-26].
Today, in developed countries, vitamin C deficiency and scurvy are rare [8]. Overt deficiency typically occurs only with prolonged intake below 10 mg/day [5-8, 22, 23]. However, deficiency can still arise in individuals with very limited dietary variety.
Groups at Increased Risk of Vitamin C Inadequacy
Vitamin C inadequacy, meaning intakes below the RDA but above the level causing overt deficiency, can still pose health risks. Certain groups are more susceptible to inadequate vitamin C levels:
Smokers and Secondhand Smoke Exposure
Smokers consistently show lower vitamin C levels in plasma and leukocytes compared to non-smokers, partly due to increased oxidative stress [8]. The Institute of Medicine (IOM) recommends that smokers need an additional 35 mg of vitamin C per day to compensate [8]. Exposure to secondhand smoke also reduces vitamin C levels, and while no specific recommendation exists, ensuring RDA levels are met is advised for those exposed [4, 8].
Infants Fed Evaporated or Boiled Milk
Infants in developed countries generally receive adequate vitamin C from breast milk or infant formula [8, 14]. However, feeding infants evaporated or boiled cow’s milk is discouraged as it can lead to vitamin C deficiency. Cow’s milk is naturally low in vitamin C, and heat further destroys it [6, 12].
Individuals with Limited Dietary Variety
While fruits and vegetables are the richest sources, many foods contain small amounts of vitamin C. A varied diet usually ensures sufficient intake to prevent scurvy. However, individuals with limited food choices, such as some elderly, those with food insecurity, alcohol or drug abusers, “food faddists,” people with mental illness, and occasionally children, may not get enough vitamin C [4, 6-9, 11].
People with Malabsorption and Certain Chronic Diseases
Certain medical conditions can impair vitamin C absorption or increase the body’s need for it. Individuals with severe intestinal malabsorption, cachexia, some cancer patients [27], and those with end-stage renal disease on hemodialysis [28] are at higher risk of vitamin C inadequacy.
Vitamin C and Its Role in Health and Disease
Vitamin C’s antioxidant properties and role in immune function have spurred research into its potential to prevent or treat various health conditions. Here’s a look at the evidence for vitamin C’s role in cancer, cardiovascular disease, age-related macular degeneration (AMD) and cataracts, and the common cold.
Vitamin C and Cancer Prevention
Epidemiological studies suggest a link between higher fruit and vegetable consumption and lower cancer risk, possibly due to their vitamin C content [1, 2]. Vitamin C can inhibit carcinogen formation, modulate immune response, and combat oxidative damage [1, 2, 4].
Case-control studies have often found an inverse association between dietary vitamin C intake and various cancers [2, 4], with lower plasma vitamin C levels observed in cancer patients [2]. However, prospective cohort studies show less consistent results, possibly due to variations in vitamin C intake levels across studies. Some studies have shown reduced breast cancer risk in premenopausal women with a family history when consuming higher vitamin C [30], while others haven’t found significant associations, especially in postmenopausal women [31]. Reviews suggest that significant cancer risk reductions are more often seen in individuals with vitamin C intakes reaching tissue saturation levels (around 80–110 mg/day) [2, 22, 32].
Most randomized clinical trials on vitamin C supplementation for cancer prevention, often in combination with other nutrients, have not shown significant benefits. Studies like the SU.VI.MAX trial [33] and the Physicians’ Health Study II [35] found no reduction in cancer risk with antioxidant supplementation, including vitamin C. Similarly, trials in China using vitamin C and molybdenum supplements didn’t significantly impact esophageal or gastric cancer risk [37, 38]. Reviews of vitamin C and antioxidant supplementation for gastrointestinal cancer prevention have also found no convincing evidence of benefit [39, 40].
The inconsistent evidence might be explained by the fact that many studies didn’t measure baseline vitamin C levels. If participants already had adequate vitamin C status, supplementation might not show a significant effect [22, 23, 41, 42]. Human vitamin C levels are tightly controlled, with cells becoming saturated at intakes of 100 mg or more [2, 10, 22, 31, 37].
Vitamin C in Cancer Treatment
Early studies in the 1970s suggested potential benefits of high-dose vitamin C in improving quality of life and survival in terminal cancer patients [43, 44]. However, subsequent studies, like a Mayo Clinic trial by Moertel et al. [45], did not support these findings, with no benefit seen from 10 g/day oral vitamin C in advanced colorectal cancer patients. A 2003 review also concluded no significant mortality benefit from vitamin C in advanced cancer [40].
Emerging research points to the administration route (IV vs. oral) as a possible explanation for the conflicting results [1, 46, 47]. Oral vitamin C, even at high doses, has limited plasma concentration increases, whereas IV administration can achieve much higher concentrations [47, 48]. These high concentrations have shown selective cytotoxicity to tumor cells in vitro [1, 67] and promising results in mouse models for difficult-to-treat tumors [49]. High-dose vitamin C might act as a pro-oxidant, generating hydrogen peroxide that selectively targets cancer cells [49-51]. Case reports of remarkable survival times in advanced cancer patients treated with high-dose IV vitamin C have prompted calls for further investigation of IV vitamin C as a cancer therapy [3, 47, 49, 52].
It’s important to consider potential interactions between vitamin C and cancer treatments like chemotherapy and radiation [53]. Patients undergoing these treatments should consult their oncologist before taking vitamin C or other antioxidant supplements, especially in high doses [54].
Vitamin C and Cardiovascular Disease
High intakes of fruits and vegetables are linked to a reduced risk of cardiovascular disease [1, 55, 56], potentially due to their antioxidant content, as oxidative damage plays a key role in cardiovascular disease [1, 4, 56]. Vitamin C has also shown other cardiovascular benefits, such as reducing monocyte adhesion, improving endothelial function, and preventing vascular smooth muscle cell apoptosis [2, 57].
Prospective studies examining vitamin C intake and cardiovascular disease risk have yielded mixed results [56]. Some studies, like the Nurses’ Health Study [58], have shown inverse associations between total vitamin C intake and coronary heart disease risk, particularly with supplement use. However, other studies have not shown significant associations, and some have even suggested increased cardiovascular mortality in specific subgroups with high vitamin C supplement intake [59]. A large prospective study in British adults found a lower stroke risk associated with higher plasma vitamin C levels [60]. Pooled analyses of prospective studies have indicated a potential benefit of high-dose supplemental vitamin C (≥700 mg/day) on coronary heart disease risk [62], while meta-analyses of cohort studies have suggested dietary, but not supplemental, vitamin C is inversely associated with coronary heart disease risk [55].
Clinical intervention trials, however, have generally not shown a clear benefit of vitamin C supplementation for cardiovascular disease prevention or treatment. Studies like the Women’s Antioxidant Cardiovascular Study [63] and the Physicians’ Health Study II [64] found no significant effects of vitamin C supplementation on cardiovascular events. Trials combining vitamin C with other antioxidants have also largely failed to show benefits, and in some cases, have even suggested potential harm [65].
Meta-analyses of randomized controlled trials have concluded that antioxidant supplements, including vitamin C, do not affect atherosclerosis progression [66] or cardiovascular disease prevention [67]. While a follow-up from the Linxian trial suggested a possible reduction in cerebrovascular deaths with vitamin C and molybdenum supplementation [38], overall evidence from intervention trials is not convincing for vitamin C supplements in cardiovascular disease. Similar to cancer prevention, the tightly controlled nature of vitamin C levels may limit the observable effects of supplementation in individuals with adequate baseline status [22, 23, 41, 42].
Vitamin C, Age-Related Macular Degeneration, and Cataracts
AMD and cataracts are leading causes of vision loss in older adults, and oxidative stress is implicated in their development. Vitamin C and other antioxidants have been investigated for their potential roles in these conditions.
A Dutch population-based study linked high dietary intakes of vitamin C, beta-carotene, zinc, and vitamin E to reduced AMD risk [68]. However, most prospective studies haven’t supported these findings [69]. Systematic reviews and meta-analyses have concluded that current evidence doesn’t support a role for vitamin C and other antioxidants in preventing early AMD [70].
While antioxidants may not prevent AMD development, some evidence suggests they might slow its progression [71]. The Age-Related Eye Disease Study (AREDS) found that high doses of vitamin C, vitamin E, beta-carotene, zinc, and copper reduced the risk of progression to advanced AMD in high-risk individuals [72]. The AREDS2 study confirmed these findings [73].
Higher dietary vitamin C intake and plasma ascorbate levels have been associated with lower cataract risk in some studies [2, 4]. A Japanese cohort study [74] and case-control studies [2, 4] have suggested reduced cataract risk with higher dietary vitamin C. However, surprisingly, one study linked high-dose vitamin C supplement use to an increased risk of age-related cataract extraction [75]. Clinical trial data are limited, with some trials showing no effect of vitamin C supplementation on cataract risk [76, 77], while others have shown potential benefits when vitamin C is combined with other nutrients [76]. The AREDS2 study also did not find vitamin C supplements to affect cataract risk [78]. Overall, current evidence doesn’t clearly indicate that vitamin C, alone or with other antioxidants, affects AMD or cataract risk, although AREDS formulations may slow AMD progression in high-risk individuals.
Vitamin C and the Common Cold
Linus Pauling’s claim in the 1970s that vitamin C could treat and prevent the common cold sparked widespread interest and debate [79]. Subsequent studies have yielded inconsistent results [80, 81].
A 2007 Cochrane Review of placebo-controlled trials examined vitamin C use for cold prevention and treatment [81]. Prophylactic vitamin C use didn’t significantly reduce cold risk in the general population. However, in individuals undergoing extreme physical stress (marathon runners, skiers, soldiers), prophylactic vitamin C (250 mg/day to 1 g/day) reduced cold incidence by 50%. In the general population, prophylactic vitamin C modestly reduced cold duration. When taken after cold symptoms appeared, vitamin C showed no benefit on duration or severity.
Current evidence suggests that regular vitamin C intakes of at least 200 mg/day do not prevent colds in the general population, but may be helpful for those under extreme physical stress or with marginal vitamin C status [81-83]. Vitamin C supplements might slightly shorten cold duration and reduce symptom severity [80, 83], possibly due to antihistamine effects [84]. However, taking vitamin C after cold symptoms start doesn’t appear beneficial [81].
Health Risks Associated with Excessive Vitamin C Intake
Vitamin C has low toxicity, and high intakes are generally not considered to cause serious adverse effects [8]. The most common side effects are gastrointestinal issues like diarrhea, nausea, and abdominal cramps, due to unabsorbed vitamin C in the gut [4, 8].
One study in postmenopausal women with diabetes suggested a link between high-dose supplemental vitamin C (≥300 mg/day) and increased cardiovascular disease mortality [59], but this finding needs further confirmation. High vitamin C intakes can increase urinary oxalate and uric acid excretion, potentially contributing to kidney stone formation, especially in those with kidney disorders [8]. However, studies on vitamin C and kidney stones have yielded conflicting results [8, 85-87], and the link is not definitively established, except in individuals with pre-existing hyperoxaluria [23].
Due to vitamin C’s enhancement of nonheme iron absorption, there’s a theoretical concern about iron overload with high vitamin C intakes. This is generally not a concern in healthy individuals [8], but those with hereditary hemochromatosis could potentially experience exacerbated iron overload with chronic high-dose vitamin C [4, 8].
Under certain conditions, vitamin C can act as a pro-oxidant, potentially contributing to oxidative damage [8]. In vitro studies have suggested possible chromosomal and DNA damage with supplemental vitamin C, raising theoretical concerns about cancer risk [8, 88, 89], but other studies haven’t confirmed these effects or increased cancer risk [8, 90].
Other reported effects of high vitamin C intakes, such as reduced vitamin B12 and copper levels, dental enamel erosion, and allergic reactions [8], have not been consistently confirmed in further research [8].
The FNB has established Tolerable Upper Intake Levels (ULs) for vitamin C (Table 3) [8]. Long-term intakes exceeding the ULs might increase the risk of adverse health effects. These ULs don’t apply to vitamin C used for medical treatment under physician supervision [8].
Table 3: Tolerable Upper Intake Levels (ULs) for Vitamin C [8]
| Age Group | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–12 months | Not possible to establish* | Not possible to establish* | ||
| 1–3 years | 400 mg | 400 mg | ||
| 4–8 years | 650 mg | 650 mg | ||
| 9–13 years | 1,200 mg | 1,200 mg | ||
| 14–18 years | 1,800 mg | 1,800 mg | 1,800 mg | 1,800 mg |
| 19+ years | 2,000 mg | 2,000 mg | 2,000 mg | 2,000 mg |
* For infants, vitamin C intake should be from formula and food only.
Potential Interactions of Vitamin C with Medications
Vitamin C supplements can interact with certain medications. Individuals taking these medications regularly should discuss their vitamin C intake with their healthcare providers.
Vitamin C and Cancer Treatments: Chemotherapy and Radiation
The safety and efficacy of using vitamin C and other antioxidants during cancer treatment are debated [53, 91, 92]. Some data suggest antioxidants might protect tumor cells from chemotherapy and radiation [54, 91, 93, 94], although some of this data has been criticized [52]. Other data suggest antioxidants might protect healthy tissues from treatment-related damage [91, 93] or even enhance cancer treatment effectiveness [95]. Due to the body’s tight control of vitamin C levels, it’s unclear if oral supplements can significantly alter concentrations to produce these effects. Patients undergoing chemotherapy or radiation should consult their oncologist before taking vitamin C or other antioxidant supplements, especially in high doses [54].
Vitamin C and Statins
Vitamin C, when combined with other antioxidants, might reduce the increase in high-density lipoprotein (HDL) levels from niacin-simvastatin therapy [96, 97]. It’s unclear if this interaction occurs with other statin regimens [54]. Healthcare providers should monitor lipid levels in patients taking both statins and antioxidant supplements [54].
Incorporating High Vitamin C Foods into Healthful Diets
The 2020–2025 Dietary Guidelines for Americans emphasizes obtaining nutrients primarily from food sources. Fortified foods and dietary supplements can be useful when dietary intake is insufficient.
A healthy dietary pattern, as described in the Dietary Guidelines, includes:
- A variety of vegetables and fruits, which are excellent sources of vitamin C, especially citrus fruits, juices, and bell peppers.
- A variety of protein foods.
- Limiting added sugars, saturated fat, and sodium.
- Limiting alcoholic beverages.
- Staying within daily calorie needs.
By focusing on incorporating a wide array of high vitamin C foods into your daily meals, you can ensure you’re meeting your nutritional needs and reaping the numerous health benefits this essential vitamin offers.
Red bell pepper slices, a high vitamin C food, showcasing vibrant color and freshness, emphasizing their role in a healthy diet and as an excellent source of Vitamin C.
References
[References from the original article are listed here, maintaining the original numbering and links]
Disclaimer
This fact sheet from the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) is for informational purposes only and does not substitute for medical advice. Consult your healthcare providers for personalized advice about dietary supplements and your health. Mention of specific products or services does not imply endorsement by the ODS.
Updated: March 26, 2021
