How to get more Vitamin C naturally in your diet

December 15, 2021
4 minute read

You may be surprised to learn that Vitamin C isn’t just found in orange juice. In fact, there are many everyday foods that naturally contain Vitamin C that all add up to your overall intake. The even better news is that these foods can be easily consumed without radically changing your diet.

In this blog, we discuss the importance of Vitamin C to our health and how to get more Vitamin C naturally.

What is Vitamin C?

All vitamins are compounds required by the body that are used for normal metabolic processes such as producing energy. Vitamin C is classified as an essential vitamin, meaning it cannot be made in the body, and therefore needs to be consumed from our food intake.

Vitamin C is also water soluble so it cannot be stored in the body. This means it is really important we get it from our diet, in small amounts every day.

Why is Vitamin C important?

Vitamin C is an important nutrient for all aspects of our health, it helps maintain healthy skin, blood vessels, bones and cartilage, and aids in wound healing.

More commonly known, Vitamin C is useful in supporting our immune system. It has been shown to reduce the severity and length of the common cold by helping produce the white blood cells used to fight off infections.  

Vitamin C is also involved in the formation of collagen which is the connective tissue in our skin and around our bones. When there is a wound in the body, collagen glues the separated tissue together.

It is well documented that people who smoke have lower levels of Vitamin C in their body as they have lower absorption uptake of the vitamin. Vitamin C also acts as an antioxidant in the body. This means it can repair damaged cells, similar to a slice of apple left out that eventually turns brown.

Oranges are the most commonly known food source of Vitamin C

How to get more Vitamin C

With a balanced and varied diet including fruits and vegetables, everyone should be able to achieve the recommended daily intake all year round.

Adults are recommended to have 40mg per day, children 25-35mg and pregnant women 50mg.

To put this into context, here is a list of foods that contain a good amount of Vitamin C.

  • Peppers
  • Kiwis
  • Broccoli
  • Strawberries
  • Citrus fruits such as oranges and lemons
  • Blackcurrants
  • Tomatoes and tomato juice
  • Potatoes
  • And even Brussel sprouts!

One portion of red pepper may contain up to 110mg of Vitamin C, and 100g of kiwi fruit could have around 75mg.

Vitamin C also helps to increase the absorption of iron from plant sources only, such as spinach. It can be a good idea to combine plant sources of iron and foods containing Vitamin C if you are prone to having low levels of iron. Some examples would be having spinach with lentils, or eggs with pepper.

Always aim for at least 5 portions of a variety of fruits and vegetables every day and it’s more than likely you will cover your daily intake for Vitamin C.

Food is always preferable to supplements and will have a bigger impact on your health.

So, add a chopped pepper to your dinner, grab a couple of kiwis as a snack and if you like them, eat your sprouts!

Tips to get more Vitamin C
  • Keep a fruit bowl in your home topped up with a variety of fruits to have as snacks
  • Add a mixture of vegetables into your cooking
  • Where you can, eat these foods raw as some Vitamin C is lost with heat

Please seek the advice of one of our pharmacists if you would like any more information on Vitamin C and how it can benefit your overall health.

Content last reviewed on:
Next review date:
Further reading
Patient receiving delivery from Phlo

Join our pharmacy revolution

There’s no better time to become part of the Phlo community. Take control of your medication management and join the 1,000s of patients we’ve helped safely manage their medication.

Download the Phlo app and enjoy an enhanced experience!
Link to download app from Apple StoreLink to download app from Google Play store