10 Foods to Eat Instead of Taking a Vitamin C Supplement

Most people can meet their daily vitamin C needs—75 milligrams (mg) for women and 90 mg for men—through their diet and don’t need a supplement. Eating foods high in vitamin C provides additional benefits from nutrients such as fiber and other essential vitamins and minerals.

1. Acerola Cherry

Serving: 1/2 cup
Vitamin C: 825 milligrams (mg)
Daily value: 1,100% for women, 917% for men

Acerola is a small red cherry species that’s grown in certain tropical regions. Acerola cherries have the highest vitamin C content of any food. Think of it like a natural vitamin C supplement.

If you live in the United States, it can be challenging to find acerola cherries in grocery stores. Some health food stores sell acerola cherry juice or frozen cherries.

2. Citrus Fruit

Serving: 1 whole orange
Vitamin C: 86.5 mg
Daily value: 115% for women, 96% for men

Citrus fruits, such as oranges, grapefruit, lemons, and limes, are some of the best sources of vitamin C. Eat these fruits whole for added fiber and nutrients, or drink their juice for a convenient vitamin C boost.

3. Tomatoes

Serving: 1 cup
Vitamin C: 41.3 mg of vitamin C
Daily value: 55% for women, 46% for men

Tomatoes provide approximately half of your daily value of vitamin C in a one-cup serving. They’re also packed with other nutrients, such as vitamin A (which supports eye health) and lycopene (a powerful antioxidant that can contribute to skin and heart health).

4. Potatoes

Serving: One medium potato, raw
Vitamin C: 42 mg of vitamin C
Daily value: 56% for women, 47% for men

Whether they’re mashed, fried, baked, or scalloped, potatoes can be a good source of vitamin C. However, cooking with heat can degrade vitamin C, so how you prepare them matters.

For example, one baked potato provides 20 mg of vitamin C. Studies have shown that steamed and microwaved potatoes retain more vitamin C than other cooking methods (like frying or roasting).

5. Red Bell Peppers

Serving: 3.5-ounce (oz) red bell pepper, raw
Vitamin C: 142 mg
Daily value: 189% for women, 158% for men

In addition to vitamin C, red bell peppers are a good source of vitamin A, which supports healthy eyes and night vision.

Eating bell peppers raw helps them retain even more vitamin C. Cut them into strips and dip them into hummus for a vitamin C and fiber-packed snack.

6. Kiwi

Serving: One kiwifruit
Vitamin C: 64 mg
Daily value: 85% for women, 71% for men

Adding one kiwi to a bowl of yogurt or a snack plate could seriously boost your vitamin C intake.

Kiwi is also known for its hydrating properties and unique type of fiber, which is particularly beneficial for individuals experiencing constipation.

7. Broccoli

Serving: 3.5 oz, raw
Vitamin C: 91 mg
Daily value: 121% for women, 101% for men

In addition to vitamin C, broccoli is also rich in fiber, which supports digestion and appetite, as well as nutrients such as zinc, vitamin K, calcium, and folate.

Similarly to potatoes, it’s worth considering how you prepare broccoli, as specific cooking methods decrease vitamin C more than others. Steaming is the best choice to retain vitamin C.

8. Strawberries

Serving: 3.5 oz
Vitamin C: 60 mg
Daily value: 80% for women, 67% for men

A typical serving of fresh strawberries will provide you with more than half of your daily vitamin C needs. In addition to vitamin C, this sweet fruit is known for its variety of antioxidants, which help protect against cellular damage and inflammation.

9. Brussels Sprouts

Serving: 3.5 oz
Vitamin C: 143 mg
Daily value: 191% for women, 159% for men

Brussels sprouts are packed with vitamin C, as well as fiber, which supports healthy digestion, and vitamin K.

Raw Brussels sprouts contain more vitamin C than cooked ones, but may not suit everyone’s palate. Heat destroys vitamin C, so opt for steamed or microwaved Brussels sprouts over other cooking methods to retain the most vitamin C in these veggies.

10. Cantaloupe

Serving: 1 cup
Vitamin C: 17.4 mg
Daily value: 23% for women, 19% for men

Eat cantaloupe alongside breakfast or as a snack on its own. This melon is also incredibly hydrating, as it’s mostly composed of water.

Who Should Take Vitamin C Supplements?

Most people don’t need to take vitamin C supplements and can get all the vitamin C they need from a balanced diet that includes fruits and vegetables. It’s pretty rare to develop a vitamin C deficiency in developed countries like the United States.

However, specific individuals may benefit from taking vitamin C supplements due to either dietary limitations or their body’s inability to absorb vitamins.

Examples of people who could benefit from vitamin C supplements include those who:

• Smoke
• Are exposed to second-hand smoke
• Eat a limited diet, especially lacking in fruits and vegetables
• Have malabsorption issues
• Have end-stage kidney disease or are on chronic hemodialysis
• Babies who are fed boiled or evaporated milk

Discuss vitamin C with your primary healthcare provider to determine if it is recommended for you.