How do vegans get vitamin C? A guide to plant-based sources

December 7, 2025 •

4 min read

Adults need about 75-90mg of vitamin C daily, and a well-planned vegan diet can easily exceed this amount by focusing on a wide array of fruits and vegetables. The question of how do vegans get vitamin C is easily answered by looking beyond citrus fruits to a vast, colorful world of plant-based options.

Quick Summary

Vegans get vitamin C primarily from a variety of fruits and vegetables, including bell peppers, berries, citrus, and leafy greens. It is important to consume these foods raw or lightly cooked to preserve nutrient content. For optimal health, a balanced vegan diet, rather than relying on supplements, is generally recommended.

Key Points

Diverse Food Sources: Vegans can obtain vitamin C from a wide variety of plant-based foods, not just citrus fruits.
Top Plant Sources: Bell peppers, guava, kiwi, strawberries, broccoli, and kale are among the most vitamin C-rich vegan options.
Preserve Nutrients: To maximize vitamin C intake, eat produce raw or cook it minimally with low heat methods like steaming.
Boost Iron Absorption: Pairing vitamin C-rich foods with iron-rich foods (like lentils or beans) is vital for improving iron absorption on a plant-based diet.
Supplements Are Not Always Necessary: A balanced vegan diet typically provides sufficient vitamin C, making supplements redundant for most healthy individuals.
Health Benefits: Vitamin C supports immune function, skin health, collagen production, and acts as an important antioxidant.

Abundant Plant-Based Sources of Vitamin C

For those following a vegan diet, obtaining sufficient vitamin C is straightforward due to its widespread availability in fruits and vegetables. While oranges and lemons are classic examples, many other plant foods offer equally, if not more, potent doses of this essential nutrient. Incorporating a variety of these foods daily ensures a robust intake and helps the body reap the associated benefits, such as enhanced iron absorption and immune support.

Fruits High in Vitamin C

Beyond standard citrus, many fruits are vitamin C powerhouses. Some of the most notable include:

Guava: A single guava fruit can contain over 100% of the Daily Value (DV) for vitamin C.
Kiwi: One medium kiwi provides a substantial amount of the daily requirement.
Strawberries: A half-cup of sliced strawberries offers a significant boost to your intake.
Papaya: This tropical fruit is an excellent source of vitamin C.
Blackcurrants: These small berries pack a huge vitamin C punch, with a half-cup providing well over 100% DV.
Melons: Cantaloupe and watermelon both contain good levels of vitamin C.

Vegetables Rich in Vitamin C

Vegetables should also be a cornerstone of a vitamin C-rich diet. The following are excellent plant-based sources:

Bell Peppers: Red and yellow bell peppers are exceptionally rich in vitamin C, with a higher concentration as they mature.
Broccoli and Brussels Sprouts: These cruciferous vegetables are great sources, particularly when cooked properly.
Kale: This leafy green is packed with vitamin C and other antioxidants.
Potatoes: Both sweet and white potatoes contain decent amounts of vitamin C, especially when the skin is included.
Leafy Greens: Spinach, mustard spinach, and other leafy greens are valuable sources.
Tomatoes: While not the most concentrated source, tomatoes are a widely consumed source of vitamin C.

Cooking and Storage Tips for Preserving Vitamin C

Vitamin C is a water-soluble vitamin that is sensitive to heat and light, meaning its content can be reduced during cooking and storage. To minimize nutrient loss:

Eat fruits and vegetables raw whenever possible.
Opt for light steaming, stir-frying, or microwaving instead of boiling.
Store produce in a cool, dark place and consume it soon after purchase.
Frozen fruits and vegetables often retain more vitamin C than fresh produce that has been stored for several days.

The Role of Supplements vs. Whole Foods

For a healthy vegan adult consuming a balanced diet, supplements are typically not necessary to meet vitamin C needs. A varied diet of fruits and vegetables will provide more than enough of the recommended daily intake. However, for those with restrictive diets or specific health concerns, supplements can be considered under the guidance of a healthcare provider. Choosing food-based vitamin C offers additional benefits, including fiber, enzymes, and other phytonutrients.

Comparing Vitamin C Sources: Peppers vs. Citrus


Food Source	Vitamin C per 100g (Approx.)	How to Enjoy (Vegan)	Notes
Yellow Bell Pepper	183 mg	Raw in salads or lightly roasted	Content increases with maturity.
Guava	228 mg	As a fresh snack or in smoothies	Also low on the glycemic index.
Blackcurrants	180 mg	In jams, juices, or as a topping	High in antioxidants called anthocyanins.
Orange	53 mg	Freshly squeezed juice or segments	An iconic and widely available source.
Kiwi	71 mg	Raw in fruit salads or smoothies	Can inhibit blood platelets.
Broccoli	89 mg	Steamed, roasted, or raw in salads	Provides good levels of vitamin K.

The Connection to Iron Absorption

Vitamin C plays a crucial role in iron absorption, a particularly important consideration for vegans. The iron found in plant-based sources (non-heme iron) is less bioavailable than iron from animal sources. Vitamin C significantly enhances the body's ability to absorb this non-heme iron. By combining vitamin C-rich foods with iron-rich plant foods, vegans can optimize their iron intake. Examples include adding bell peppers to a lentil stew or eating a fruit salad with a bowl of iron-fortified cereal.

Conclusion

Vegans can easily meet and exceed their vitamin C requirements through a diverse diet rich in fruits and vegetables. Foods like bell peppers, broccoli, kale, strawberries, kiwi, and guava are all excellent, readily available sources. By prioritizing raw or lightly cooked produce and pairing vitamin C-rich foods with iron sources, vegans can maximize nutrient absorption and support their overall health. Supplements are generally unnecessary for those with a balanced plant-based diet, but may be helpful in specific cases under professional guidance. Ultimately, a colorful and varied vegan diet is the most natural and effective way to get vitamin C.

Here is one authoritative source on the importance of getting vitamin C from food: NIH Office of Dietary Supplements: Vitamin C Fact Sheet.

Frequently Asked Questions

Yes, a well-planned vegan diet that includes a variety of fruits and vegetables can easily provide more than the recommended daily allowance of vitamin C.

While citrus is well-known, fruits like guava and vegetables like bell peppers contain significantly higher concentrations of vitamin C per serving.

Natural sources from food are generally better as they provide additional nutrients and are absorbed more effectively by the body. Supplements should be used to complement the diet, not replace it.

To preserve the vitamin C content, it is best to eat vegetables raw or to cook them for a shorter time using methods like steaming, microwaving, or stir-frying, as vitamin C is sensitive to heat and water.

Vegans can combine iron-rich foods like lentils, beans, or spinach with a source of vitamin C, such as bell peppers or a squeeze of lemon juice, to help increase non-heme iron absorption.

While rare, signs of severe deficiency can include frequent infections, fatigue, bleeding gums, slow wound healing, and dry skin.

Yes, some fortified plant-based milks, cereals, and juices can provide a reliable source of vitamin C, and checking product labels is recommended.