Table of ContentsView AllTable of ContentsBest Foods With Vitamin CDaily Recommended ValueVitamin C Supplements
Table of ContentsView All
View All
Table of Contents
Best Foods With Vitamin C
Daily Recommended Value
Vitamin C Supplements
When you think about vitamin C foods, oranges may be the first thing that comes to mind. However, oranges are not the only option, and due to their high acidity, citrus fruits may not always be the best choice.
Other foods rich invitamin Cinclude red bell peppers and kiwi, which provide significant amounts of this essential nutrient. Additionally, options like broccoli and cantaloupe offer ample vitamin C without the acidity.
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Fruits
Fruits are among the best natural sources of vitamin C, with many offering similar amounts as oranges or more. The top 14healthy fruitsrich in vitamin C include:
Vegetables
Vegetablesare versatile and nutritious, and many are also good sources of vitamin C. Vegetables that are particularly high in vitamin C include:
Vitamin C Foods Without Acid
Acidic foodsare typically defined as those with a pH (a measure of how acidic or alkaline substance is) of 4.6 or less.For those who need to avoid acidic foods, there is a good variety of non-acidic options that are high in vitamin C.
The following fruits and vegetables tend to be less acidic, with a pH over 4.6:
Who Should Avoid Acidic Foods?Eating too many acidic foods, including citrus fruits, can worsen symptoms in people with certain health conditions. For those with digestive issues like acid reflux orgastroesophageal reflux disease(GERD), for example, acidic foods can triggerheartburnorindigestionas soon as they reach the esophagus.People withinterstitial cystitis(bladder pain syndrome) report increased bladder pain or discomfort after consuming acidic foods.Additionally, acidic foods may irritate the soft tissue inside your mouth and aggravate mouth sores. Consuming large amounts of acidic foods over time can lead to dental erosion.
Who Should Avoid Acidic Foods?
Eating too many acidic foods, including citrus fruits, can worsen symptoms in people with certain health conditions. For those with digestive issues like acid reflux orgastroesophageal reflux disease(GERD), for example, acidic foods can triggerheartburnorindigestionas soon as they reach the esophagus.People withinterstitial cystitis(bladder pain syndrome) report increased bladder pain or discomfort after consuming acidic foods.Additionally, acidic foods may irritate the soft tissue inside your mouth and aggravate mouth sores. Consuming large amounts of acidic foods over time can lead to dental erosion.
Eating too many acidic foods, including citrus fruits, can worsen symptoms in people with certain health conditions. For those with digestive issues like acid reflux orgastroesophageal reflux disease(GERD), for example, acidic foods can triggerheartburnorindigestionas soon as they reach the esophagus.
People withinterstitial cystitis(bladder pain syndrome) report increased bladder pain or discomfort after consuming acidic foods.
Additionally, acidic foods may irritate the soft tissue inside your mouth and aggravate mouth sores. Consuming large amounts of acidic foods over time can lead to dental erosion.
Amount of Daily Recommended Vitamin C
The body does not make vitamin C, and as a water-soluble vitamin, excess amounts cannot be stored for later use. Therefore, it’s important to include a variety of vitamin C-rich foods in your diet.
The current Recommended Dietary Allowance (RDA) for vitamin C is 90 mg per day for men and 75 mg per day for women 19 and older. The Daily Value (DV), commonly used on food labels, is set at 90 mg for adults and children ages four and up.
Individuals who smoke or are around secondhand smoke need an additional 35 mg of vitamin C per day.
Vitamin C Deficiency
Vitamin C deficiency is rare in the United States, but it can occur in people with a limited variety of foods in their diet. Symptoms of vitamin C deficiency may include:
Consuming high amounts of vitamin C is unlikely to cause significant health concerns. However, amounts higher than 2,000 mg have been associated with nausea, vomiting, diarrhea, and other gastrointestinal issues. In rare cases, excess vitamin C may also lead to kidney stones.
When to Consider Vitamin C Supplements
If you are experiencing signs and symptoms of deficiency or rarely eat fruits and vegetables, you may want to talk with a healthcare provider to determine whether a vitamin C supplement is right for you.
The Best Time to Take Vitamin C Supplements, According to Science
Summary
Vitamin C is a water-soluble vitamin that plays a vital role in immune function, collagen production, and wound healing. While oranges are a well-known source, many other fruits and vegetables, including guava, red bell peppers, and broccoli, offer vitamin C.
Cantaloupe, sweet peppers, and broccoli are all low-acid foods that are among the best sources of vitamin C for people with acid reflux or other conditions that require limiting acidic foods.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Vitamin C: Fact sheet for health professionals.U.S. Department of Agriculture.Guavas, common, raw.U.S. Department of Agriculture.Mangos, raw.U.S. Department of Agriculture.Papayas, raw.U.S. Department of Agriculture.Pineapple, raw, all varieties.U.S. Department of Agriculture.Pomegranates, raw.U.S. Department of Agriculture.Persimmons, native, raw.U.S. Department of Agriculture.Peaches, yellow, raw.U.S. Department of Agriculture.Cherries, sweet, raw.U.S. Department of Agriculture.Broccoli, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Potatoes, white, flesh and skin, baked.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Kale, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Parsley, fresh.U.S. Department of Agriculture.Peppers, hot chili, red, raw.Academy of Nutrition and Dietetics.What impact does pH have on health?Clemson University.pH of common foods.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for interstitial cystitis.MedlinePlus.Mouth sores.American Dental Association.Nutrition and oral health.MedlinePlus.Vitamin C.
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Vitamin C: Fact sheet for health professionals.U.S. Department of Agriculture.Guavas, common, raw.U.S. Department of Agriculture.Mangos, raw.U.S. Department of Agriculture.Papayas, raw.U.S. Department of Agriculture.Pineapple, raw, all varieties.U.S. Department of Agriculture.Pomegranates, raw.U.S. Department of Agriculture.Persimmons, native, raw.U.S. Department of Agriculture.Peaches, yellow, raw.U.S. Department of Agriculture.Cherries, sweet, raw.U.S. Department of Agriculture.Broccoli, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Potatoes, white, flesh and skin, baked.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Kale, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Parsley, fresh.U.S. Department of Agriculture.Peppers, hot chili, red, raw.Academy of Nutrition and Dietetics.What impact does pH have on health?Clemson University.pH of common foods.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for interstitial cystitis.MedlinePlus.Mouth sores.American Dental Association.Nutrition and oral health.MedlinePlus.Vitamin C.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health.Vitamin C: Fact sheet for health professionals.U.S. Department of Agriculture.Guavas, common, raw.U.S. Department of Agriculture.Mangos, raw.U.S. Department of Agriculture.Papayas, raw.U.S. Department of Agriculture.Pineapple, raw, all varieties.U.S. Department of Agriculture.Pomegranates, raw.U.S. Department of Agriculture.Persimmons, native, raw.U.S. Department of Agriculture.Peaches, yellow, raw.U.S. Department of Agriculture.Cherries, sweet, raw.U.S. Department of Agriculture.Broccoli, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Potatoes, white, flesh and skin, baked.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Kale, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Parsley, fresh.U.S. Department of Agriculture.Peppers, hot chili, red, raw.Academy of Nutrition and Dietetics.What impact does pH have on health?Clemson University.pH of common foods.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for interstitial cystitis.MedlinePlus.Mouth sores.American Dental Association.Nutrition and oral health.MedlinePlus.Vitamin C.
National Institutes of Health.Vitamin C: Fact sheet for health professionals.
U.S. Department of Agriculture.Guavas, common, raw.
U.S. Department of Agriculture.Mangos, raw.
U.S. Department of Agriculture.Papayas, raw.
U.S. Department of Agriculture.Pineapple, raw, all varieties.
U.S. Department of Agriculture.Pomegranates, raw.
U.S. Department of Agriculture.Persimmons, native, raw.
U.S. Department of Agriculture.Peaches, yellow, raw.
U.S. Department of Agriculture.Cherries, sweet, raw.
U.S. Department of Agriculture.Broccoli, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Potatoes, white, flesh and skin, baked.
U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.
U.S. Department of Agriculture.Kale, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Parsley, fresh.
U.S. Department of Agriculture.Peppers, hot chili, red, raw.
Academy of Nutrition and Dietetics.What impact does pH have on health?
Clemson University.pH of common foods.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for interstitial cystitis.
MedlinePlus.Mouth sores.
American Dental Association.Nutrition and oral health.
MedlinePlus.Vitamin C.
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