Nutrient glossary
What is vitamin C?
Vitamin C builds collagen, boosts iron absorption and protects cells; peppers and berries beat oranges per bite.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Vitamin C holds your connective tissue together: without it, collagen production stalls, which is why scurvy shows up as bleeding gums and poor healing. It also recycles other antioxidants and, eaten alongside plant iron, multiplies how much of that iron you absorb.
It is water-soluble and not stored, so it needs to arrive regularly. A red pepper carries about three times the vitamin C of an orange, and light cooking losses are real but modest.
Daily reference
40 mg a day
The adult reference is 40 mg a day, an amount one kiwi or half a pepper clears. Smokers need roughly double.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of vitamin C
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Red Pepper (Bell) | 152 mg | 128 mg |
| Orange Juice | 124 mg | 50 mg |
| Broccoli (cooked) | 101 mg | 65 mg |
| Green Pepper (Bell) | 96 mg | 80 mg |
| Papaya | 96 mg | 61 mg |
| Strawberries | 89 mg | 59 mg |
| Pineapple | 79 mg | 48 mg |
| Brussels Sprouts | 75 mg | 85 mg |
Common questions
- Does vitamin C prevent colds?
- For most people it does not prevent them, though regular adequate intake shortens them slightly. Marathon-level exercisers see a bigger preventive effect.
- Which food has the most vitamin C?
- Per 100g, red peppers, blackcurrants and kiwi outrank citrus. A red pepper gives about three times the vitamin C of an orange.