Foods Rich in Vitamin C

Foods Rich in Vitamin C and Needs

Vitamin C (ascorbic acid) is widely distributed in nature and especially among foods of plant origin.

However, the concentration may vary according to the species, the degree of ripeness and the conditions of storage and treatment before consumption.

The foods richest in vitamin C are: some fresh fruits (sour fruits, citrus fruits, pineapples, kiwis, strawberries, cherries, etc.), some fresh vegetables (lettuce, radicchio, spinach, broccoli, etc.), some fresh vegetables (broccoli, cabbage, cauliflower, tomatoes, peppers), tubers (especially new potatoes).

The minimum amount of vitamin C to prevent scurvy in adults is about 10 mg / day.

According to the LARN, the recommended adult ration is 60 mg / day (more or less the same dose contained in a medium sized kiwi).

For the pregnant woman and the nurse the recommended ration is 70 and 90 mg / day respectively.

Category Age Weight VITAMIN C
  (years) (1) (kg) (2) (mg)
infants 0,5 1 7 10 35
Kids 1 3 9 16 40
4 6 16 22 45
7 10 23 33 45
Our boys 11 14 35 53 50
15 17 55 66 60
18 29 65 60
30 59 65 60
60+ 65 60
Our girls 11 14 35 51 50
15 17 52 55 60
18 29 56 60
30 49 56 60
50+ 56 60
Expectant     70
Nutrients     90

1 The upper limits of the age range are intended up to the completion of the next birthday, for example with "1 - 3 years" means from 1 year just completed until the completion of the 4th year). The last age group of the woman is "50 and more" because with the menopause the needs of two important nutrients change: calcium and iron. In humans, the last age group is "60 and over".


2 In infants, children and adolescents, the weight ranges are the reference values ​​taken from table 1 of the "Energy" chapter: the lower limit of the interval corresponds to the weight of females in the lowest age group, while the upper limit corresponds to the weight of males in the older age group. In adults, the mean desirable weight of males and females in your country's population was reported (see chapter "Energy").


Vitamina C [mg/100g]

Grapes, juice 340
Chillies, spicy 229
Currant 200
Peppers, red and yellow 166
Parsley 162
Peppers, raw 151
Peppers, greens 127
Milk, cow, evaporated, unsweetened 127
Turnip broccoli, raw 110
Rughetta or arugula 110
Turnip broccoli, boiled 86
Kiwi 85
Brussels sprouts, raw 81
Turnip leaves 81
Branchy, raw green broccoli 77
Cauliflower, raw 59
Cutting lettuce 59
Raw broccoli per head 54
Spinach, raw 54
C 54
Strawberries 54
Head broccoli, boiled 53
Brussels sprouts, boiled 52
Red cabbage 52
Dandelion or dandelion 52
oranges 50
lemons 50
Green cabbage, raw 47
Green radicchio 46
Spleen, bovine 46
Oranges, juice 44
Tomatoes, preserve 43
Anona 43
Lemons, juice 43

How to Supplement Vitamin C

Vitamin C can be obtained not only through food, but also through the use of supplements. These two sources of vitamin C can be combined together.


Before resorting to the use of natural remedies and supplements to strengthen the immune system, it is always good ask for the prior opinion of your doctor, even more so if you suffer from pathologies, if you are in particular conditions (for example, pregnancy or breastfeeding) and / or if you are following drug therapies. This is because even natural products can interfere with the action of drugs and medicines, can cause unwanted effects and can present contraindications to use.

Furthermore, remember that it is good to buy titrated and standardized products in active ingredients; only in this way, in fact, is it possible to really know which and how many active substances you are taking.

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