Vitamin C: what it does & best food sources
What it does — EU-authorised health claims
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
Vitamin C contributes to normal collagen formation for the normal function of bones.
Vitamin C contributes to normal collagen formation for the normal function of cartilage.
Vitamin C contributes to normal collagen formation for the normal function of gums.
Vitamin C contributes to normal collagen formation for the normal function of skin.
Vitamin C contributes to normal energy-yielding metabolism.
Vitamin C contributes to normal psychological function.
Vitamin C contributes to the normal function of the immune system.
Vitamin C contributes to the protection of cells from oxidative stress.
Vitamin C contributes to the reduction of tiredness and fatigue.
Vitamin C increases iron absorption.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 90 mg | 75 mg |
| 31–50 | 90 mg | 75 mg |
| 51–70 | 90 mg | 75 mg |
| 71+ | 90 mg | 75 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 90 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 80 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Vitamin C | % US DV | % EU NRV |
|---|---|---|---|---|
 Red sweet pepper | 100 g | 160 mg | 178 % | 200 % |
 Kale | 100 g | 156 mg | 173 % | 195 % |
 Brussels sprouts | 120 g | 154 mg | 171 % | 193 % |
 Broccoli | 150 g | 121 mg | 135 % | 152 % |
 Cauliflower | 150 g | 96 mg | 107 % | 120 % |
 Orange | 150 g | 93.5 mg | 104 % | 117 % |
 Strawberries | 150 g | 85.3 mg | 95 % | 107 % |
 Red cabbage | 100 g | 67.3 mg | 75 % | 84 % |
 Sweet potato | 200 g | 60 mg | 67 % | 75 % |
 Grapefruit | 150 g | 60 mg | 67 % | 75 % |
 Spinach | 100 g | 57 mg | 63 % | 71 % |
 Mango | 150 g | 56 mg | 62 % | 70 % |
 Kiwi fruit | 75 g | 53.3 mg | 59 % | 67 % |
 Potato, unpeeled | 200 g | 37.5 mg | 42 % | 47 % |
 Asparagus | 150 g | 29.8 mg | 33 % | 37 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut