Vitamin C is needed to make collagen, one of the fibres that builds your baby’s body. So, it’s no surprise that your need increases during pregnancy. Fortunately, it’s easy to get an adequate supply from a diet that includes plenty of fruit and vegetables.
Vitamin C During Pregnancy
Why is vitamin C so important during pregnancy?
Not only does it boost your immune system and reduce your risk of suffering from iron-deficiency anaemia in pregnancy, Vitamin C is key to your baby's physical development too.
- Aids in the production of collagen, which supports normal growth, healthy tissue and wound healing1
- Supports your baby's immune system2
- Helps your baby to absorb iron and build up stores for later use2
How much vitamin C do you need when you’re pregnant?
The Reference Nutrient Intake (RNI) of vitamin C during pregnancy – the amount considered to be enough to meet most people’s needs – is 50mg per day, which is 25% more than you would normally need3. A 100g portion of strawberries contain 57mg. If you decide to breastfeed your baby, you shouldn’t need to make any dietary changes but it’s a good idea to eat healthily. You can always talk to your midwife or healthcare professional if you’d like more advice. Read more about a healthy breastfeeding diet.
Since it is a water-soluble vitamin, it isn’t stored by your body, which means a daily intake during pregnancy is essential. Fortunately, you can get all the vitamin C you need to support you and your baby by eating a healthy, balanced pregnancy diet that includes plenty of fruit and vegetables4.
Which foods contain Vitamin C?
Foods rich in vitamin C include broccoli, cauliflower, kale, kiwi fruit, citrus fruits, red, green or yellow pepper, sweet potatoes, strawberries and tomatoes.
Peppers contain over twice as much vitamin C as oranges. Peppers contain around 126mg per 100g whereas oranges only contain 52mg of vitamin C per 100g5.
The table below shows the amount of vitamin C you get from different foods6:
|Food||Average nutrient quantity (mcg per 100g)|
|Broccoli (best raw or steamed)||79|
|Cabbage (green or white raw)||45|
|Citrus fruit (oranges are the best)||42-52|
|Tomatoes (best cooked)||30|
Steam and grill to boost your vitamin C intake
As with other water-soluble vitamins, the way you prepare and cook foods can affect the vitamin C content5.
Boiling can destroy some of the vitamin C within the foods you’re preparing. To retain as much nutrient quality as possible, it’s best to steam or grill your vegetables5. Or better still, eat them raw in salads.
Vitamin C boosts your iron absorption
Vitamin C helps the body absorb non-haem iron, the type found in plant sources such as spinach and chickpeas. Eating good sources of vitamin C with plant sources of iron during pregnancy can increase your daily intake considerably9. To get the most out of your diet, include fruit and iron sources within the same meal, whether it’s adding chopped fruit to a salad or having a whole fruit for dessert9.
An adequate intake of iron is essential to support your increased blood volume and reduce the risk of iron-deficiency anaemia, and to help build up your baby’s iron stores to support their learning and growth for the first 6 months of life2. Read more about the importance of iron in your pregnancy diet.
Try increasing your intake with these vitamin C-rich snacks and meals:
- Porridge topped with sliced strawberries
- Sliced red peppers dipped in hummus
- Blackberry & raspberry ginger yoghurt pots
- Corn & courgette fritters with poached eggs
- Sesame-crusted tuna steaks with quinoa
- Sweet potato with homemade beans & feta
- Italian panzanella salad with roast chicken
- Maggini S et al. Essential Role of Vitamin C and Zinc in Child Immunity and Health. J Int Med Res 2010; 38: 386 - 414
- NHS. Vitamins for children [Online] 2015 Available at: https://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/vitamins-for-children.aspx [Accessed October 2017].
- NHS UK. Iron-deficiency anaemia – complications [Online]. 2014. Available at: www.nhs.uk/Conditions/Anaemia-iron-deficiency-/Pages/Complications.aspx [Accessed June 2014]
- Rumbold A, Crowther CA. Vitamin C supplementation in pregnancy. Cochrane Database Syst Rev 2, 2005.
- Royal Surrey County Hospital (NHS). Check your iron intake pdf [Online]. 2012. Available at: www.royalsurrey.nhs.uk/Patients/Information-Leaflets/DownloadPDF?DocID=1233%2c1139%2c5%2c1%2cDocuments&MediaID=d863305d-d3d2-409b-abbb-841da008bcf2&Filename=PIN543_Check_your_iron_intake_w.pdf[Accessed June 2014]
- Dietary reference values for food energy and nutrients for the United Kingdom. Committee on Medical Aspects of Food Policy. Report on Health and Social Subjects 41, 1991.
- Department of Health. Nutrient analysis of fruit and vegetables [Online]. 2013. Available at: www.gov.uk/government/uploads/system/uploads/attachment_data/file/167942/Nutrient_analysis_of_fruit_and_vegetables_-_Summary_Report.pdf [Accessed June 2014]
- Gov.UK. Nutrient Analysis of Fruit and Vegetables [Online]. 2013. Available at: www.gov.uk/government/publications/nutrient-analysis-of-fruit-and-vegetables [Accessed August 2014]
- NHS UK. Vitamins and minerals [Online]. 2012. Available at: www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx [Accessed June 2014]
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team