What are the sources of vitamin C?

January 3, 2026 •

4 min read

Humans cannot produce their own vitamin C and must obtain it from dietary sources, primarily fruits and vegetables. This essential water-soluble vitamin, also known as ascorbic acid, is crucial for growth, development, and overall health. Its availability through a varied diet and supplements makes it widely accessible for most people.

Quick Summary

This guide outlines the rich dietary sources of vitamin C, including specific fruits and vegetables. It also covers fortified foods, beverages, and the role of dietary supplements. Proper intake is essential for maintaining a healthy immune system and supporting collagen production.

Key Points

Rich Dietary Sources: Many fruits and vegetables, not just citrus, are high in vitamin C, including peppers, kiwi, and strawberries.
Supplements are an Option: Dietary supplements containing ascorbic acid can effectively complement food sources to meet daily intake needs.
Cooking Matters: Vitamin C is water-soluble and heat-sensitive, so prolonged cooking can decrease its content in foods. Raw or lightly steamed produce is best.
Daily Intake is Key: Because the body does not store vitamin C, it is important to have a consistent daily intake from food or supplements.
More than Immunity: Vitamin C supports critical body functions like collagen formation, wound healing, and iron absorption, in addition to its antioxidant role.
Varied Diet for Best Results: Eating a variety of fruits and vegetables ensures you get not only vitamin C but also a range of other beneficial nutrients.
Fortified Foods: Some common products, like cereals and juices, are fortified with vitamin C and can contribute to your daily total.

Dietary Sources of Vitamin C

The majority of vitamin C intake should come from food. The best food sources are typically uncooked or raw fruits and vegetables, as prolonged storage and cooking methods like boiling can significantly reduce the vitamin C content. Steaming or microwaving can help retain more of the vitamin.

Fruits Rich in Vitamin C

Many fruits are excellent providers of vitamin C. While citrus fruits are famously associated with this nutrient, many other varieties contain equally high or even higher amounts. Incorporating a variety of these fruits into your diet is a simple and delicious way to ensure adequate intake.

Some of the best fruit sources include:

Kakadu Plums: An Australian superfood with one of the highest known concentrations of vitamin C, containing up to 2,907 mg per 100 grams.
Acerola Cherries: Just half a cup delivers a massive 1650 mg of vitamin C, making them an incredibly potent source.
Kiwifruit: A single medium kiwi fruit contains about 64 mg of vitamin C, or 71% of the daily value.
Guavas: One guava provides 125 mg, which is 138% of the daily value.
Strawberries: Half a cup of sliced fresh strawberries offers 49 mg of vitamin C.
Oranges: A medium orange typically provides around 70 mg of vitamin C.
Papayas: One cup of this fruit can supply 88 mg of vitamin C.
Cantaloupe: Half a cup of cantaloupe contains about 29 mg of vitamin C.

Vegetables High in Vitamin C

Vegetables are another cornerstone of vitamin C intake, with many common varieties packing a potent dose. The nutrient content can vary depending on whether the vegetable is cooked or raw.

Top vegetable sources include:

Chili Peppers: Green chili peppers contain more vitamin C than red ones. One green chili has 109 mg, while one red chili offers 65 mg.
Sweet Yellow Peppers: One large yellow bell pepper provides an impressive 342 mg of vitamin C, which is significantly more than a green pepper.
Kale: A 100-gram serving of raw kale delivers 93 mg, though cooking reduces this amount.
Broccoli: Half a cup of cooked broccoli provides 51 mg, and the same amount raw contains 39 mg.
Brussels Sprouts: A half-cup of cooked Brussels sprouts provides 48 mg.
Cauliflower: One cup of raw cauliflower contains around 51 mg of vitamin C.
Potatoes: A medium-sized baked potato can contribute 17 mg of vitamin C to your daily intake.

Fortified Foods and Beverages

In addition to natural sources, some manufactured food and beverage products are fortified with vitamin C. This means the vitamin has been added to the food during processing. Common examples include certain breakfast cereals, fruit juices, and some dairy or plant-based milks. Always check the nutrition labels to see if and how much vitamin C has been added.

Dietary Supplements

For those who struggle to meet their vitamin C requirements through diet alone, or who have specific medical needs, dietary supplements are a reliable option. Vitamin C supplements typically contain ascorbic acid, which has a bioavailability equivalent to the naturally occurring ascorbic acid found in food. Other forms may include sodium ascorbate, calcium ascorbate, and Ester-C. It is always recommended to discuss supplementation with a healthcare professional to determine the right dosage for your needs.

The Importance of Consistent Intake

Because vitamin C is water-soluble, the body does not store large reserves of it. This makes consistent daily intake important to prevent deficiency. A varied diet rich in fruits and vegetables is the most effective way to ensure a steady supply. For most adults, the recommended dietary allowance (RDA) is between 75 mg and 90 mg per day. However, factors like smoking, pregnancy, and certain chronic diseases can increase the daily requirement.

Comparison of Vitamin C Sources


Source	Serving Size	Vitamin C Content (mg)	Notes
Sweet Red Pepper, raw	½ cup	95	Excellent, high-potency vegetable source.
Orange Juice	¾ cup	93	High concentration, often fortified.
Orange, medium	1 fruit	70	A classic, reliable source.
Kiwifruit	1 medium	64	A tropical fruit packed with nutrients.
Broccoli, cooked	½ cup	51	Retains decent vitamin C content even when cooked.
Strawberries, fresh	½ cup sliced	49	A versatile and popular berry.
Vitamin C Supplement	500-1000 mg	500-1000	Bioavailable, consistent dose.

Conclusion

Vitamin C is an essential nutrient that the human body cannot produce on its own. While many people associate it primarily with citrus fruits, a diverse array of fruits and vegetables—including peppers, kale, and strawberries—are rich sources. Fortified foods and dietary supplements offer additional ways to ensure you meet your daily requirements, which vary based on age, sex, and lifestyle factors. By prioritizing a variety of raw or lightly cooked produce, you can maintain healthy vitamin C levels to support your immune system, collagen production, and overall well-being. For more detailed information on vitamin C's functions and dietary recommendations, consult the MedlinePlus Medical Encyclopedia.

Frequently Asked Questions

The Kakadu plum, an Australian native, has the highest known concentration of vitamin C of any food, with up to 2,907 mg per 100 grams.

Yes, vitamin C is water-soluble and is easily destroyed by heat, which is why cooking methods like boiling can reduce the vitamin C content in vegetables and fruits.

Supplements containing ascorbic acid have equivalent bioavailability to the naturally occurring vitamin C in foods, making them a valid source for meeting daily needs.

Yes, some cereals, juices, and other products are fortified with vitamin C. Checking the product label can tell you how much has been added.

The recommended dietary allowance (RDA) for adult men is 90 mg and for adult women is 75 mg per day. People who smoke need an additional 35 mg per day.

Severe deficiency can lead to scurvy, with symptoms like bleeding gums, slow wound healing, and joint pain. Mild deficiency can cause weakened immunity and fatigue.

Yes, peppers are an excellent source. A single large yellow bell pepper provides more than twice the daily value of vitamin C.

Most animal products contain very little, if any, vitamin C. It is primarily found in fruits and vegetables.

The vitamin C content in frozen produce can be well-preserved, especially if it is frozen shortly after being harvested. Freezing is often a better storage method for retaining this nutrient than prolonged refrigeration.