Vitamin C

Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Vitamin C is found in the Nutrition Facts table.

What is vitamin C?

Vitamin C is important for your health. It plays many roles in the body:

  • Helps the body absorb iron.
  • Helps heal wounds.
  • Acts as an antioxidant.

Where can you find vitamin C?

Fruits and vegetables are the best food sources of vitamin C, including:

  • Broccoli
  • Brussels sprouts
  • Citrus fruit and juice like grapefruit and orange
  • Guava
  • Kiwi
  • Papaya
  • Red cabbage
  • Snow peas
  • Strawberries
  • Sweet peppers

How can you make a healthier choice?

  • Use the % Daily Value (% DV) in the Nutrition Facts table.
  • Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
  • Vitamin C is a nutrient you may want more of.

Did you know?

Eating the recommended number of Food Guide Servings of Vegetables and Fruit from Canada's Food Guide will help you get enough vitamin C.

Helpful hints at the grocery store:

  • Always look at the Nutrition Facts table to choose and compare foods.
  • Enjoy citrus fruit and juice. Choose fruit more often than juice.
  • Eat a variety of vegetables and fruit each day.
  • Pick vegetables and fruit in a rainbow of different colours.

How is the % DV for vitamin C calculated?

The Daily Value used in nutrition labelling is based on 60 mg of vitamin C for a reference diet.

For example, if a food product has 20 mg of vitamin C, the product would have a % Daily Value for vitamin C of 33%.
(20 mg ÷ 60 mg) × 100 = 33%.

Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.

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