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Vitamin C: Food Sources
Your body cannot make vitamin C and cannot store it, so it needs a fresh supply from food every day. One page: how much is in fourteen everyday foods, and three combinations that get you to 100 percent.
The adult daily value is 90 mg. That sounds like a target you need a supplement for, and it is not: one cup of red bell pepper is 97 percent of it, one guava is 139 percent, and a cup of strawberries with an orange is 115 percent.
The sheet lists fourteen foods with the share of your daily value in a normal serving, so you can see at a glance which ones are worth reaching for. At the bottom are three combinations that each clear 100 percent, one built on fruit, one on salad and one on cooked vegetables.
One thing most people get wrong: heat and cooking water destroy vitamin C. Eat these foods raw where you can, steam briefly instead of boiling, and cut produce fresh rather than in advance.
Prepared by Lina Al Kanj, dietitian at Wholesome Craft.
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- Written by Lina Al Kanj, B.Sc. Nutrition & Dietetics · LD
- Built from what the clinic actually hands its own clients
- Print it, or keep it on your phone
Want this made specific to you?
A guide is general. What you should eat for your goals, your bloodwork and your week is a conversation with Lina Al Kanj at Wholesome Craft in Tripoli, Lebanon.