Vitamin C
Vitamin C is an antioxidant that supports immune function, skin health and wound healing; it's required to make collagen. Its most underrated job: it dramatically increases absorption of non-heme iron from plant foods, which is why squeezing lemon over lentils isn't just flavor, it's nutrition strategy. Your body doesn't store it, so you need some every day; heat and long storage degrade it, so fresh and lightly cooked is best.
Daily value
90 mg
Recipes
17
What if you don’t get enough?
Severe deficiency causes scurvy (bleeding gums, poor wound healing), but that's rare today. Milder shortfalls are more common in people who eat few fruits and vegetables. Megadoses from supplements mostly just make expensive urine and can cause digestive upset. Food first, and talk to your doctor if you're concerned.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of vitamin c
- Red bell pepper95 mg1/2 cup106%
- Strawberries89 mg1 cup99%
- Kale, raw80 mg1 cup89%
- Pineapple79 mg1 cup88%
- Orange70 mg1 medium78%
- Kiwi64 mg1 fruit71%
- Mango60 mg1 cup67%
- Broccoli, cooked51 mg1/2 cup57%
- Brussels sprouts, cooked48 mg1/2 cup53%
- Lemon31 mg1 fruit34%
% = share of the daily value per serving.
17 recipes
Vitamin C-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much vitamin c you’re getting.
35 min370 kcal4 servings
Garlic Lemon Chicken & Quinoa
Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.
45 min430 kcal4 servings
Roasted Veggie Farro Bowl
Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.
30 min655 kcal4 servings
Salmon & Kale Pesto Pasta
Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
40 min480 kcal3 servings
Crispy Tofu Veggie Stir-Fry
Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.
45 min250 kcal4 servings
White Bean & Kale Soup with Lemon
Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.
250 min330 kcal2 servings
Strawberry Chia Pudding
Overnight chia pudding layered with macerated strawberries. 13g fiber, 380mg calcium and 5g omega-3s. Dessert that behaves like breakfast.
45 min520 kcal4 servings
Roasted Sweet Potato & Black Bean Bowl
Caramelized sweet potato and black beans over rice with lemon-tahini drizzle. 1050mg potassium, 14g fiber and 39% of your vitamin C. Sweet, smoky, satisfying.
50 min443 kcal4 servings
Turkey Stuffed Bell Peppers
Sweet roasted peppers filled with spiced turkey, brown rice and black beans under a golden cheddar lid. 33g protein and 223mg vitamin C each — dinner in an edible bowl.
35 min500 kcal4 servings
Chicken Fajita Rice Bowls
Smoky spiced chicken, charred peppers and onions over brown rice with black beans and avocado. 35g protein and 121mg vitamin C per bowl — the fajita, minus the tortilla juggling.
30 min431 kcal4 servings
Beef & Broccoli Stir-Fry
Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.
30 min464 kcal4 servings
White Bean Shakshuka
Eggs poached in a smoky white-bean tomato sauce with wilted spinach and salty feta. 28g protein and 7.8mg iron per serving — brunch that eats like a hug.
45 min371 kcal4 servings
Broccoli Cheddar Quinoa Bake
All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.
10 min324 kcal2 servings
Mango Lassi Smoothie Bowl
Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.
5 min385 kcal2 servings
Blueberry Almond Smoothie
Thick, creamy and deeply purple: blueberries, almond butter, banana and Greek yogurt. 17g protein and 311mg calcium — the 5-minute breakfast that tastes like dessert.
55 min316 kcal4 servings
High Fiber Roasted Butternut Squash Soup
A cozy, fiber-rich roasted butternut squash soup that supports digestion and keeps you full. Simple ingredients, big flavor.
55 min236 kcal6 servings
High Fiber Apple Crisp (Oat, Walnut & Flax Topping)
Warm cinnamon apples under a crunchy oat, walnut, and flaxseed crumble. 6.7g fiber per serving, sweetened only with maple syrup.
Vitamin C: quick answers
How much vitamin c do I need per day?
The daily value is 90 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Red bell pepper (95 mg per 1/2 cup); Strawberries (89 mg per 1 cup); Kale, raw (80 mg per 1 cup); Pineapple (79 mg per 1 cup); Orange (70 mg per 1 medium); Kiwi (64 mg per 1 fruit); Mango (60 mg per 1 cup); Broccoli, cooked (51 mg per 1/2 cup); Brussels sprouts, cooked (48 mg per 1/2 cup); Lemon (31 mg per 1 fruit).
Can I get enough from food alone?
For most people, a varied diet covers vitamin c needs. Severe deficiency causes scurvy (bleeding gums, poor wound healing), but that's rare today. Milder shortfalls are more common in people who eat few fruits and vegetables. Megadoses from supplements mostly just make expensive urine and can cause digestive upset. Food first, and talk to your doctor if you're concerned.