Quick, what’s the best food to eat for vitamin C?
Most people would say oranges, which is a pretty good food for vitamin C, but far from the best.
I’ve put together a list of the 30 best vegan vitamin C foods in a table below. Luckily for vegans, it’s not any harder to get vitamin C than on an omnivorous diet.
But first, how much should you eat per day?
The recommended daily allowance (RDA) is 75 mg for adult women, and 90 mg for adult men.
As you’ll see below, this is super easy to get from a wide variety of foods.
One thing to keep in mind is that vitamin C is a water-soluble vitamin, and any that isn’t used just ends up being urinated out.
A Table of the Best Vitamin C Rich Vegan Foods
Fruits and vegetables dominate this list, and most are relatively low in calories.
|Food||Serving||Energy (kcal)||Vitamin C (mg)|
|Red bell pepper||1 large||43||209.4|
|Swiss chard||10 leafs||91||144|
|Green bell pepper||1 large||33||131.9|
|Brussels sprouts||1 cup||56||96.7|
|Lotus root||1 root||85||50.6|
|Mustard greens||1 cup||15||39.2|
|Cantaloupe||1/8 of melon||35||37.4|
|White potato||1 large||255||33.6|
|Turnip greens||1 cup||18||33|
If you want to minimize your calories, you should stick to the leafy greens like spinach, swiss chard, and kale.
Bell peppers are near the top of the list, and are a food that most don’t think of when it comes to vitamin C.
Finally, quite a few fruits are on the list. Oranges of course, but also strawberries, mangos, pineapple, and melons, among others.
Why Do You Need Vitamin C
Severe vitamin C deficiency is quite rare. The most common consequence of a long-term deficiency is scurvy, which is all but eradicated in most countries.
There are many claims that extra high doses of vitamin C can help cure the common cold, or prevent cancer and cardiovascular disease. But no strong evidence exists for any of these claims.