Foods with Fiber
and Vitamin C

Which Foods with Fiber Contain Vitamin C?

Fruits	Vegetables	Grains and Nuts
Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Soy Beans Swiss Chard	Only Chestnuts contain a significant amount of vitamin C.

Vitamin C, Especially Good For…

• Antioxidant
• Growth and Repair of Tissue
• Antiviral Agent

How Much Do You Need?

Children:

• 0 - 6 months: 40 milligrams/day (mg/day)
  7 - 12 months: 50 mg/day
  1 - 3 years: 15 mg/day
  4 - 8 years: 25 mg/day
  9 - 13 years: 45 mg/day

Adolescents and Adults:

• 
  Males: 14 - 18 years: 75 mg/day
  Males 19 and older: 90 mg/day
  Females 14 - 18 years: 65 mg/day
  Females 19 years and older: 75 mg/day