# Vitamin C: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/vitamin-c/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Vitamin C is a water soluble vitamin found in many fresh foods.

## What it is

It is a vitamin that mixes with water and leaves the body. Your body does not store large amounts for a very long time. It comes from fruits and veggies that most people eat each day. Many common food sources include citrus fruits, peppers, berries, greens and cabbage.

## What it does

It helps the body make strong skin, blood vessels and bones too. It helps the body use more iron from plant foods during meals. It helps keep body cells strong and active during normal daily life. It helps repair body tissues and keeps gums, teeth and skin healthy.

## How much people need

- FDA Daily Value for Vitamin C: 90 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** You can only get vitamin C from fresh citrus fruits and juice. **Truth:** Many fresh fruits and veggies also contain vitamin C in daily meals.
- **Myth:** Slow cooking always destroys all vitamin C in every single cooked food. **Truth:** Some vitamin C still remains in many cooked foods after gentle heating.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Vitamin C fact sheet](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Guava](https://nutritionizm.com/food/guavas-common-raw/): 228.3 mg
- [Chili Pepper](https://nutritionizm.com/food/peppers-hot-chili-red-raw/): 143.7 mg
- [Bell Pepper](https://nutritionizm.com/food/peppers-bell-red-raw/): 141.7 mg
- [Kale](https://nutritionizm.com/food/kale-raw/): 93.4 mg
- [Mustard Greens](https://nutritionizm.com/food/mustard-greens-raw/): 70 mg
- [Papaya](https://nutritionizm.com/food/papayas-raw/): 60.9 mg
- [Turnip Greens](https://nutritionizm.com/food/turnip-greens-raw/): 60 mg
- [Orange](https://nutritionizm.com/food/oranges-raw-navels/): 59.1 mg