5 Worrying Signs of Vitamin C Deficiency for CrossFit Athletes – Are you suffering from these?

VITAMIN C FOOD SOURCES

Table 2: Selected Food Sources of Vitamin C [12]
Food Milligrams (mg) per serving Percent (%) DV*
Red pepper, sweet, raw, ½ cup 95 158
Orange juice, ¾ cup 93 155
Orange, 1 medium 70 117
Grapefruit juice, ¾ cup 70 117
Kiwifruit, 1 medium 64 107
Green pepper, sweet, raw, ½ cup 60 100
Broccoli, cooked, ½ cup 51 85
Strawberries, fresh, sliced, ½ cup 49 82
Brussels sprouts, cooked, ½ cup 48 80
Grapefruit, ½ medium 39 65
Broccoli, raw, ½ cup 39 65
Tomato juice, ¾ cup 33 55
Cantaloupe, ½ cup 29 48
Cabbage, cooked, ½ cup 28 47
Cauliflower, raw, ½ cup 26 43
Potato, baked, 1 medium 17 28
Tomato, raw, 1 medium 17 28
Spinach, cooked, ½ cup 9 15
Green peas, frozen, cooked, ½ cup 8 13

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin C used for the values in Table 2 is 60 mg for adults and children age 4 years and older [13]. This DV, however, is changing to 90 mg as the updated Nutrition and Supplement Facts labels are implemented [14]. The updated labels and DVs must appear on food products and dietary supplements beginning in January 2020, but they can be used now [15]. FDA requires current food labels to list vitamin C content, but this requirement will be dropped with the updated labels. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

The U.S. Department of Agriculture’s (USDA’s) National Nutrient Databaseexternal link disclaimer lists the nutrient content of many foods and provides a comprehensive list of foods containing vitamin C arranged by nutrient content and by food name.

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