Many people think large doses of vitamin C, also known as ascorbic acid, will help them get over their cold. Research has shown, however, that vitamin C doesn't treat—or even prevent—colds as we all hoped.1 But don't stop eating oranges just yet. Vitamin C is still important!
Vitamin C helps the body make collagen, a connective tissue used to maintain healthy skin, bones, teeth, cartilage, and blood vessels.2 As an antioxidant, vitamin C could prevent cell damage that leads to cancer, heart disease, and other health problems. Antioxidants might also slow the aging process.3
Though just 60 mg vitamin C supplies 100% of the Daily Value for vitamin C on food labels, the latest RDA for adult men is 90 mg and for adult women 70 mg.4 Since the body cannot make its own vitamin C or store excess vitamin C, daily consumption of foods high in vitamin C (e.g. citrus fruits, bell peppers, and leafy greens) is recommended. (src 2) Vitamin C deficiency can lead to scurvy, which causes muscle and joint pain and fatigue.5
Vitamin C-rich Foods
| Ingredient | mg of Vitamin C per 100g | mg of Vitamin C per 100 calories |
|---|---|---|
| curry leaves | 4000.0 | 3703.7 |
| dried chives | 660.0 | 212.2 |
| ground coriander | 566.7 | 203.1 |
| thai chiles | 242.5 | 606.3 |
| guava | 228.3 | 335.7 |
| yellow bell pepper | 183.5 | 679.6 |
| fresh thyme | 160.1 | 158.5 |
| red chilli | 143.7 | 359.2 |
| orange juice concentrate | 137.9 | 86.7 |
| orange zest | 136.0 | 140.2 |
| fresh parsley | 133.0 | 369.4 |
| lemon zest | 129.0 | 274.5 |
| red bell pepper | 127.7 | 411.9 |
| dried parsley | 125.0 | 42.8 |
| kale | 120.0 | 244.9 |
| jalapeno pepper | 118.6 | 409.0 |
| oil-packed sun-dried tomatoes | 101.8 | 47.8 |
| broccoli slaw | 93.2 | 332.9 |
| kiwi | 92.7 | 152.0 |
| broccolini | 91.8 | 222.8 |
| broccoli florets | 89.2 | 262.4 |
| fresh dill | 85.0 | 197.7 |
| brussels sprouts | 85.0 | 197.7 |
| pimiento | 84.9 | 369.1 |
| peperoncino | 82.7 | 306.3 |
| instant potatoes flakes | 81.0 | 22.9 |
| saffron threads | 80.8 | 26.1 |
| green bell pepper | 80.4 | 402.0 |
| cayenne pepper | 76.4 | 24.0 |
| dried onion flakes | 75.0 | 21.5 |
| hot sauce | 74.8 | 680.0 |
| lychee | 71.5 | 108.3 |
| mizuna | 70.0 | 259.3 |
| persimmon | 66.0 | 52.0 |
| crisp rice cereal | 63.3 | 16.6 |
| kohlrabi | 62.0 | 229.6 |
| dried rosemary | 61.2 | 18.5 |
| papaya | 60.9 | 141.6 |
| snow peas | 60.0 | 142.9 |
| piquillo peppers | 60.0 | 160.0 |
| turnip greens | 60.0 | 187.5 |
| navel oranges | 59.1 | 120.6 |
| strawberries | 58.8 | 183.8 |
| fresh chives | 58.1 | 193.7 |
| red cabbage | 57.0 | 183.9 |
| water spinach | 55.0 | 289.5 |
| orange | 53.2 | 113.2 |
| lemon | 53.0 | 182.8 |
| dried marjoram | 51.4 | 19.0 |
| orange juice | 50.0 | 111.1 |
| chervil | 50.0 | 21.1 |
| dried dill weed | 50.0 | 19.8 |
| dried thyme | 50.0 | 18.1 |
| fresh tarragon | 50.0 | 16.9 |
| cocoa krispies cereal | 49.0 | 12.6 |
| clementines | 48.8 | 103.8 |
| cauliflower | 48.2 | 192.8 |
| sorrel | 48.0 | 200.0 |
| pineapple | 47.8 | 95.6 |
| bay leaf | 46.5 | 14.9 |
| roasted red peppers | 46.5 | 258.3 |
| taco seasoning mix | 45.0 | 23.9 |
| baby bok choy | 45.0 | 346.2 |
| roast beef | 45.0 | 37.5 |
| bok choy | 45.0 | 346.2 |
| serrano chile | 44.9 | 140.3 |
| kumquats | 43.9 | 61.8 |
| watercress | 43.0 | 390.9 |
| garlic scapes | 42.6 | 21.0 |
| wasabi powder | 41.9 | 38.4 |
| red currants | 41.0 | 73.2 |
| chestnuts | 40.2 | 20.5 |
| peas | 40.0 | 49.4 |
| yuzu juice | 40.0 | 190.5 |
| country time lemonade mix | 39.9 | 10.6 |
| ground allspice | 39.2 | 14.9 |
| sun-dried tomatoes | 39.2 | 15.2 |
| nori | 39.0 | 111.4 |
| lemon juice | 38.7 | 175.9 |
| cantaloupe | 36.7 | 107.9 |
| cabbage | 36.6 | 146.4 |
| mulberries | 36.4 | 84.7 |
| mango | 36.4 | 60.7 |
| elderberries | 36.0 | 49.3 |
| collard greens | 35.3 | 110.3 |
| dandelion greens | 35.0 | 77.8 |
| baby zucchini | 34.1 | 162.4 |
| fresh sage | 32.4 | 10.3 |
| ham steak | 32.3 | 26.5 |
| fresh mint | 31.8 | 45.4 |
| guajillo chiles | 31.4 | 9.7 |
| grapefruit | 31.2 | 74.3 |
| garlic | 31.2 | 20.9 |
| savoy cabbage | 31.0 | 114.8 |
| tangerine juice | 31.0 | 72.1 |
| fresh lime juice | 30.0 | 120.0 |
| swiss chard | 30.0 | 157.9 |
| ackee | 30.0 | 19.9 |
| whey | 30.0 | 7.3 |
| beet greens | 30.0 | 136.4 |
