Vitamin C

Vitamin C is important for:

Keeping your skin and gums healthy
Maintaining your immunity
Helping your body absorb non-heme iron (a type of iron found in eggs and plant based foods)

Vitamin C is found in vegetables and fruit. A diet rich in vegetables and fruit may help reduce the risk of heart disease and some types of cancer. Check out Eating Well with Canada’s Food Guide and see how much vegetables and fruit you need to eat each day.

Your Daily Vitamin C Needs

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Children

2-3 years = 15 mg
4-8 years = 25 mg
9-13 years = 45 mg

Youth/Adults

Males 14-18 years = 75 mg
Females 14-18 years = 65 mg
Males 19+ years = 90 mg
Females 19+ years = 75 mg

During Pregnancy

18 years and under = 80 mg
19+ years = 85 mg

During Breastfeeding

18 years and under = 115 mg
19+ years = 120 mg

Smoker

If you smoke, you may need more vitamin C. Speak to your dietitian to help you plan healthy meals and snacks that will provide you with enough vitamin C and other nutrients.

Sources of Vitamin C

Excellent Sources of Vitamin C (at least 30 mg of vitamin C or 50% DV per serving)

Food Sources	Serving Size	Milligrams (mg) of Vitamin C	% Daily Value (DV)
Green pepper, cooked	125 mL	132	220
Sweet red pepper, raw or cooked	125 mL	100-121	170-200
Kale, raw	250 mL	85	140
Kiwi	1 medium	71	120
Orange	1 medium	70	120
Lychees	10	69	120
Green pepper, raw	125 mL	63	110
Lemon juice	125 mL	59	100
100% fruit juice with vitamin C added	125 mL	33-58	60-100
Broccoli, boiled	125 mL	54	90
100% orange juice	125 mL	51	90
Strawberry	125 mL	45	80
Snow peas, boiled	125 mL	41	70
Pineapple	125 mL	39	70
Cantalopue	125 mL	31	50
Cabbage	125 mL	30	50

Health Canada’s Eating Well with Canada’s Food Guide provides examples on how you can measure serving sizes.