Vitamin C supports immune function, collagen synthesis, and iron absorption. It's water-soluble, so daily intake matters — the body doesn't store it efficiently.
The Daily Value is 90mg. Citrus is the famous source, but peppers (especially hot peppers) and many vegetables deliver more per serving. Vitamin C is heat-sensitive — cooking reduces content significantly, so raw or lightly cooked sources retain the most. Smoking, stress, and pregnancy all increase requirements. Supplementation beyond food sources provides limited benefit for most people; the body excretes excess.
📊 Best Vitamin C Foods — Nutrition Comparison
| Food | Vitamin C | Calories |
|---|---|---|
| Pineapple 1 cup chunks (165g) | 78.9 mg | 83 |
| Brussels Sprouts 1 cup (88g) | 74.8 mg | 38 |
| Kiwi 1 medium kiwi (69g) | 64 mg | 42 |
| Kale 1 cup chopped (67g) | 62.6 mg | 33 |
| Mango 1 cup sliced (165g) | 60.1 mg | 99 |
| Snap Peas 1 cup (98g) | 58.8 mg | 41 |
| Peas 1 cup (145g) | 58 mg | 117 |
| Cauliflower 1 cup chopped (107g) | 51.6 mg | 27 |
| Zucchini 1 medium zucchini (196g) | 35.1 mg | 33 |
| Raspberries 1 cup (123g) | 32.2 mg | 64 |
| Star Fruit 1 medium starfruit (91g) | 31.3 mg | 28 |
| Blackberries 1 cup (144g) | 30.2 mg | 62 |
| Okra 1 cup (100g) | 23 mg | 33 |
| Ghost Pepper 1 pepper (15g) | 21.6 mg | 6 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.