10 of the Best Food Sources of Vitamin C

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.

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Written by:

Lauren Smith, MA

Lauren Smith, MA, has worked in health journalism since 2017. Before joining GoodRx, she was the senior health editor and writer for HealthiNation.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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