Vitamin C, AKA L-ascorbic acid, is a necessary nutrient and can be found in many delicious foods. But first, let’s take a look at what Vitamin C does for the human body before we take a look at different Vitamin C foods.
Vitamin C helps to create L-carnitine, collagen, and certain neurotransmitters. Also, it aids in protein metabolism, iron absorption, and boosts the immune system. Plus, it acts as an antioxidant.
Although nearly impossible on a plant-based diet, a Vitamin c deficiency leads to a very rare disease called scurvy.
How Much Vitamin C Do We Need?
Our needs to Vitamin C changes as with age. That’s why it’s important to use this guide as a reference whenever you need.
0-6 months: 40 milligrams
7-12 months: 50 milligrams
1-3 years: 15 milligrams
4-8 years: 25 milligrams
9-13 years: 45 milligrams
14-18 years: 65 milligrams for girls and 75 for boys
Adult men: 90 milligrams
Adult women: 75 milligrams
Pregnant women: 85 milligrams
Nursing women: 120 milligrams [1]
Related:
- List of Foods High In Iron For A Plant-Based Diet
- Calcium Rich Fruits For A Plant-Based Diet
- List Of Vegan Protein Sources
Plant-Based Vitamin C Foods
| Papaya | 188 mg |
| Guava, 1 medium | 125 mg |
| Orange, 1 medium | 83 mg |
| Grapefruit, 1 medium | 78 mg |
| Kiwi, 1 medium | 64 mg |
| Sweet bell pepper, ½ cup cooked | 60 mg |
| Broccoli, ½ cup cooked | 58 mg |
| Mango, 1 medium | 57 mg |
| Strawberries, ½ cup | 49 mg |
| Brussel sprouts, ½ cup cooked | 48 mg |
| Kohlrabi, ½ cup cooked | 45 mg |
| Pineapple, ½ cup | 40 mg |
| Cantaloupe, 1/2 cup | 30 mg |
| Cabbage, ½ cup cooked | 28 mg |
| Cauliflower, ½ cup cooked | 27 mg |
| Tangerine, 1 medium | 26 mg |
| Elderberries, ½ cup | 26 mg |
| Kale, ½ cup cooked | 26 mg |
| Tomato, 1 medium | 23 mg |
| Tomato juice, ½ cup | 22 mg |
| Sweet potato, ½ cup cooked | 21 mg |
| Turnip greens, ½ cup cooked | 20 mg |
| Mustard greens, ½ cup cooked | 18 mg |
| Beet greens, ½ cup cooked | 18 mg |
| Collard greens, ½ cup cooked | 17 mg |
| Raspberries, ½ cup | 16 mg |
| Persimmon, 1 medium | 16 mg |
| Edamame, ½ cup cooked | 15 mg |
| Butternut squash, ½ cup | 15 mg |
| Honeydew, ½ cup | 15 mg |
| Blackberries, ½ cup | 15 mg |
| Okra, ½ cup cooked | 13 mg |
| Banana, 1 medium | 10 mg |
| Potatoes, ½ cup cooked | 10 mg |
| Spinach, ½ cup cooked | 9 mg |
| Acorn squash, ½ cup cooked | 8 mg |
| Blueberries, ½ cup | 7 mg |
| Watermelon, ½ cup | 6 mg |
| Asparagus, ½ cup cooked | 3.5 mg |
Did you find this list of Vitamin C foods helpful? If so, share and bookmark this page so you can easily find it again when you need it. I want you to feel confident in your journey to eating a whole food plant-based diet.
There’s an app called cronometer that I’ve found extremely helpful. All you have to do is enter your overall goal. Then, key in the foods you eat and you’ll be able to keep track of all your nutrients. I highly recommend you try it (at least once).
That’s all for now! If you have any questions or suggestions, please leave a comment below!
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