Vitamin C

Written by Sky Taylor, Diet Bites

Recommended Daily Allowance (RDA) for Vitamin C

Children up to 6 months old, 40 milligrams
Children 7 months to 12 months old, 50 milligrams
Children 1 to 3 years old, 15 milligrams
Children 4 to 8 years old, 25 milligrams
Children 9 to 13 years old, 45 milligrams

Males 14 to 18, 75 milligrams
Females 14 to 18, 65 milligrams
Males 19 and older, 90 milligrams
Females 19 and older, 75 milligrams

Pregnant Women 18 years old, 80 milligrams
Pregnant Women 19 years and  older, 85 milligrams
Lactating Women 18 years old, 115 milligrams
Lactating Women 19 years and  older, 120 milligrams

Deficiency Signs & Symptoms of Vitamin C

Difficulty healing, frequent infections, frequent colds, respiratory issues, bleeding gums.

Toxicity Signs & Symptoms of Vitamin C

No evidence of toxicity but may increase risk of forming uric acid kidney stones. May cause diarrhea.

Natural Food Sources

Best food sources for Vitamin C include: oranges, lemons, papaya, broccoli, parsley, bell pepper, strawberries, kale, mustard greens, cauliflower, Brussels sprouts.

Here's how they stack up in Vitamin C content. Serving size equals one cup unless noted.

Food Source

Serving Size

Milligrams

Oranges

1 orange, about 3" in diameter

82.7

Lemons

1 large lemon

44.5

Papaya

cubes

86.5

Broccoli

chopped, raw

81.2

Parsley

raw

79.8

Bell Pepper

chopped, raw

119.8

Strawberries

1 large strawberry, fresh

10.6

Kale

chopped, raw

80.4

Mustard Greens

chopped, raw

39.2

Cauliflower

raw

46.4

Brussels Sprouts

raw

74.8

Functions in the Body

Vitamin C helps stave off scurvy, heart disease, certain cancers, joint diseases and some eye diseases such as cataracts.

Therapeutic Benefits

Vitamin C may help combat ageing. It also contains a powerful healing effect within the body and works to stave off certain illnesses and diseases.

Foods & Drinks Containing Vitamin C

Based on 1 cup unless stated. Data based on milligram content.

Peaches, frozen, sliced, sweetened = 236

Peppers, sweet, red, cooked = 233

Peppers, sweet, red, raw = 190

Apricot nectar, canned, with added ascorbic acid = 136

Pineapple and grapefruit juice drink, canned = 115

Peppers, hot chili, green, raw, one = 109

Cranberry juice cocktail, bottled = 107

Strawberries, frozen, sweetened, sliced = 106

Broccoli, cooked, boiled, drained, without salt = 101

Peppers, sweet, green, cooked = 101

Strawberries, raw = 98

Orange juice, frozen concentrate, unsweetened = 97

Brussels sprouts, cooked, boiled, drained, without salt = 97

Oranges, raw, all commercial varieties = 96

Peppers, sweet, green, raw, one = 96

Grapefruit juice, white, raw = 94

Grapefruit juice, pink, raw = 94

Kohlrabi, cooked, boiled, drained, without salt = 89

Papayas, raw = 85

Orange juice, chilled, includes from concentrate = 84

Grapefruit juice, white, concentrate, unsweetened = 83

Grape drink, canned = 79

Broccoli, raw = 79

Peas, edible-podded, boiled = 77

Mangos, raw, one = 75

Orange juice, canned, unsweetened = 75

Pineapple, raw, all varieties = 74

Broccoli, frozen, chopped, boiled = 74

Fruit punch drink, with added nutrients, canned = 73

Grapefruit juice, white, canned, unsweetened = 72

Brussels sprouts, cooked = 71

Kiwifruit, green, raw, 1 medium = 71

Oranges, raw, all commercial varieties, one = 70

Sweet potato, canned, vacuum pack = 67

Grapefruit juice, white, canned, sweetened = 67

Vegetable juice cocktail, canned = 67

Peppers, hot chili, red, raw, one = 65

Kellogg's Product 19 = 61

Lemon juice, canned or bottled = 61

Mangos, raw = 60

Melons, cantaloupe, raw = 59

Tomato products, canned, paste, without salt added = 57

Cauliflower, frozen, cooked = 56

Pineapple and orange juice drink, canned = 56

Cabbage, cooked, boiled, drained, without salt = 56

Cauliflower, cooked, boiled, drained, without salt = 55

Tangerine juice, canned, sweetened = 55

Grapefruit, sections, canned, light syrup = 54

Kale, cooked, boiled, drained, without salt = 53

Tangerines, (mandarin oranges), canned, light syrup = 50

Cauliflower, raw = 48

Collards, frozen, chopped, boiled, drained, without salt = 45

Tomato juice, canned, with salt added = 45

Cabbage, Chinese (pak-choi), boiled = 44

Asparagus, frozen, cooked = 44

Orange juice, raw - juice from one orange = 43

Raspberries, frozen, red, sweetened = 41

Cabbage, red, raw = 40

Turnip greens, cooked, boiled, drained, without salt = 40

Grapefruit, raw, white, all areas - 1/2 a fruit = 39

Vitamin Index

 

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