Vitamin C: Food Sources & Health Benefits

Vitamin C: Food Sources & Health Benefits

Vitamin C is an essential vitamin that plays an important role in the growth and repair of tissues in the body. It also helps form collagen, which is what keeps our skin, hair and nails healthy. Vitamin C is a water-soluble vitamin that can be stored in the body for only a few days. This means that you need to consume it daily to prevent deficiency.

Vitamin C can be found in many fruits and vegetables, but it’s especially rich in citrus fruits like oranges, lemons and grapefruits as well as berries like strawberries and kiwis.

Here are some of the best food sources of vitamin C:

  • Asparagus

The humble asparagus is an excellent source of vitamin C. One cup contains about 80mg of vitamin C, which is almost half your daily requirement.

Asparagus is also rich in folate and other B vitamins, as well as minerals like iron and magnesium. It’s a good source of fibre too, so it will keep you feeling fuller for longer.

  • Bell peppers

Red bell peppers are one of the best sources of vitamin C around – one cup contains over 350mg! They’re also packed with other nutrients such as beta-carotene and vitamin E, both of which protect your cells from damage caused by free radicals.

  • Carrots

Carrots are a classic example of how different colors can contain different nutrients – orange carrots contain more beta-carotene than purple or yellow ones, but all varieties are packed with vitamin A, which helps maintain healthy eyesight and skin. One cup of chopped carrots contains approximately 116mg of vitamin C – that’s almost one third of your daily requirement!

  • Oranges

Oranges are the most probable representative of foods that contain vitamin C due to the great amount of the micronutrient that they contain. Because it contains 70.8 percent of the vitamin C consumption that is necessary for a day, a medium orange, which has a vitamin C value of 70 mg, is an excellent source of the vitamin. If you want to enjoy a nice, cold glass of orange juice, look for varieties labeled “100% Orange Juice” that do not have any added sugar.

  • Kiwi

One medium-sized serving of kiwi has 64 milligrams of vitamin C, which is 71% of the daily value required for an adult. Golden kiwis and other kiwi cultivars have been bred to have increased levels of vitamin C, making them a very valuable source of the mineral.

  • Kale

Because it is such a versatile cuisine, kale can be included into practically every dish of the day, whether you want to prepare it as a hearty soup or some delicious ranch chips. Because only one cup of kale has 23 milligrams of vitamin C, it is an excellent choice for the foundation of a salad that is high in nutritional density.

Vitamin C benefits


Vitamin C has been shown to prevent scurvy, which is caused by a deficiency in this nutrient. Scurvy is rare today because we can get all the vitamin C we need from our diets, but it was common among sailors who didn’t have access to fresh fruits and vegetables while at sea during long voyages. It’s also one of the most well-known vitamins for treating colds and other infections because it helps boost your immune system by increasing production of white blood cells that fight off bacteria and viruses.

As an antioxidant, vitamin C neutralises free radicals – unstable molecules produced by the body during normal metabolism – reducing their effects on cells and tissues. Vitamin C also promotes collagen production, which helps keep skin firm and supple.

Anna Daniels

Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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