10 of the Best Food Sources of Vitamin C

In this video, learn the fruits and vegetables with the most vitamin C to keep the immune system strong.

Written by Lauren Smith, MA | Reviewed by Alexandra Schwarz, MD

Updated on September 30, 2023

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Vitamin C does more than just ward off the sniffles. It can help heal wounds, improve the absorption of iron, and protect cells from damage by free radicals. Eating foods rich in vitamin C (not supplements) may also help lower your risk of lung, breast, and colon cancers.

Here’s how much vitamin C you should aim for: Women over age 19 need about 75 mg a day, and men need 90 mg. During pregnancy, women should up their intake to 85 mg of vitamin C a day, and then get 120 mg of vitamin C a day while breastfeeding.

References

Douglas, RM, et al. (2007). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews.

Duyff, RL. (2017). Complete food & nutrition guide. 5th edition. Houghton Mifflin Harcourt.

View All References (2)

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Mayo Clinic. (2022). Iron deficiency anemia.

National Institutes of Health, Office of Dietary Supplements. (2021). Vitamin C: Fact sheet for consumers.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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