Vitamin-C-Rich Foods: The Big List With Values

Vitamin C is one of the best-known nutrients of all – and anyone thinking about a good supply usually pictures an orange right away. Yet many local vegetables and fruits provide considerably more vitamin C than citrus fruits. In this guide you will find a clear list of particularly vitamin-C-rich foods with concrete values, learn how high your daily requirement is and what to keep in mind during preparation so that as much as possible of the sensitive vitamin is retained.

Why vitamin C is important for the body

Vitamin C, chemically ascorbic acid, is a water-soluble nutrient that the human body – unlike many animals – cannot produce itself. It must therefore be taken in regularly through food. According to the authorised EU claims, vitamin C contributes to the normal function of the immune system and contributes to the reduction of tiredness and fatigue. In addition, vitamin C contributes to normal collagen formation for the normal function of skin, bones, cartilage, teeth and gums and increases iron absorption.

Because vitamin C is water-soluble and is not stored in large amounts in the body, an even intake throughout the day makes more sense than a single large portion. Spread across various types of vegetables and fruit, the requirement can usually be met without any problem.

The top foods with lots of vitamin C

The following values are guide values per 100 grams of edible portion in the raw state. They can vary depending on variety, ripeness, storage and cultivation.

• Acerola cherry: up to 1,700 mg – one of the highest natural contents of all
• Rosehip: approx. 1,250 mg
• Sea buckthorn berry: approx. 450 mg
• Blackcurrant: approx. 175 mg
• Parsley: approx. 160 mg
• Bell pepper (red): approx. 140 mg
• Kale: approx. 105 mg
• Broccoli: approx. 95 mg
• Brussels sprouts: approx. 90 mg
• Kiwi: approx. 70 mg
• Strawberries: approx. 60 mg
• Orange: approx. 50 mg
• Lemon: approx. 50 mg
• Cauliflower: approx. 45 mg
• Spinach: approx. 50 mg

What stands out: red bell pepper, kale and broccoli clearly exceed the classic orange. So anyone who relies on local vegetables in winter is by no means at a disadvantage. Particularly exotic varieties such as acerola or sea buckthorn reach extreme values but are usually only eaten in small amounts.

How high is the daily requirement?

The German Nutrition Society (DGE) gives a reference value of 95 mg for adult women and 110 mg of vitamin C per day for men. For smokers the value is higher because turnover is increased – here 135 mg (women) or 155 mg (men) are recommended. In pregnancy and breastfeeding the requirement also rises slightly.

These amounts can be reached well with an ordinary mixed diet. A single red bell pepper or a portion of broccoli already covers the daily requirement of an adult on paper. Anyone who eats vegetables and some fruit every day usually need not worry about their vitamin C supply.

Retaining vitamin C during preparation

Vitamin C is sensitive to heat, light, oxygen and water. With incorrect storage and preparation, large amounts are quickly lost. With a few simple rules, more of it is retained:

• Eat vegetables and fruit as fresh as possible and store them cool and dark.
• Cut only shortly before preparation, since vitamin C is broken down at the cut surfaces.
• Cook briefly and gently – steaming or stewing is better than long boiling in a lot of water.
• Use the cooking water too, for example for soups or sauces, since water-soluble vitamin C collects in it.
• Include raw food regularly, as the content is highest here.

A practical example: cooked kale loses a considerable part of its vitamin C, whereas a raw bell pepper snack retains almost all of the content.

Spreading vitamin C throughout the day

Because vitamin C is water-soluble and the body stores it only to a limited extent, it makes sense to spread intake throughout the day instead of taking it all in a single meal. Anyone who eats a handful of berries with muesli in the morning, adds a bell pepper snack at midday and has a portion of vegetables in the evening ensures an even supply. This way the body can use the vitamin continuously, while larger surpluses are excreted again anyway. This distribution usually happens quite incidentally in everyday life when vegetables and fruit are fixed components of several meals.

Vitamin C in different phases of life

The requirement for vitamin C is not the same in every phase of life. Children and adolescents who are growing have a somewhat lower absolute requirement than adults depending on age, while pregnant and breastfeeding women have an increased requirement. In smokers too, turnover is increased, which is why the reference values are set higher here. In phases with a one-sided diet – for example with little fresh vegetables on the menu – intake can easily fall behind. A conscious look at vegetable and fruit portions helps to keep the supply stable. Anyone who eats plenty of fresh, colourful vegetables need not, however, worry as a rule.

Common myths around vitamin C

Around vitamin C, a few ideas persist that should be looked at more closely. The idea that extremely high doses are fundamentally better is not accurate: with very high single amounts the body absorbs a smaller proportion and excretes the rest again. The assumption that only citrus fruits are good sources also falls short – as the list above shows, bell peppers, cabbage vegetables and berries often provide more. And finally, fresh, gently prepared vegetables are in many cases the more reliable source than long-stored or heavily processed products, because the sensitive vitamin is broken down over time.

Vitamin C and iron absorption

An often underestimated advantage: vitamin C increases iron absorption from plant-based foods. Especially with a vegetarian or vegan diet this is relevant, since plant iron is utilised less well by the body than animal iron. Anyone who drinks a glass of orange juice with an iron-rich meal – for example lentils, oats or legumes – or combines it with some bell pepper can improve absorption. A squeeze of lemon over the dish also works in this direction.

When supplementation can make sense

With a varied diet with plenty of vegetables and fruit, a deficiency is rare in Germany. In certain phases of life, however, the requirement can be increased or intake through the diet can be difficult – for example with a one-sided diet, little fresh vegetables on the menu or in smokers. In such cases a dietary supplement can be one way to support intake.

In principle: dietary supplements are no substitute for a balanced diet and a healthy lifestyle. If you are unsure whether you are sufficiently supplied or whether supplementation is an option for you, it is best to discuss this with your doctor. Very high single doses are rarely necessary, since the body excretes excess vitamin C again.

Suitable products

Some combination products contain vitamin C together with other micronutrients. The Sanfte Zykluskomplex from Scheunengut, for example, combines plant extracts such as chaste tree and lady's mantle with vitamin C, vitamin B6 and zinc. According to the authorised EU claims, vitamin C in it contributes to the normal function of the immune system and to the reduction of tiredness and fatigue. Whether such a combination product suits you depends on your individual needs.

Frequently asked questions (FAQ)

Which food contains the most vitamin C?

Among common foods, acerola cherry and rosehip lead with over 1,000 mg per 100 g. Among the everyday varieties, red bell pepper, kale and broccoli lead with values clearly above the classic orange.

Does an orange really have less vitamin C than bell pepper?

Yes. An orange provides about 50 mg of vitamin C per 100 g, red bell pepper around 140 mg. Kale and broccoli also clearly exceed the orange. The orange nevertheless remains a good source.

How much vitamin C do I need per day?

The DGE recommends adults 95 mg (women) to 110 mg (men) per day. Smokers as well as pregnant and breastfeeding women have an increased requirement. With vegetables and some fruit this amount is easily reachable.

Is a lot of vitamin C lost during cooking?

Yes, vitamin C is sensitive to heat and water. Long boiling in a lot of water breaks it down strongly. Gentle steaming, short cooking times, fresh preparation and raw food help to retain the content.

Can I take in too much vitamin C?

Through normal foods an oversupply is practically impossible, since the body excretes excess vitamin C. Very high doses via supplements can lead to gastrointestinal complaints in sensitive people.