Foods that are rich in vitamin C, like strawberries, oranges, and lemons, help to strengthen the body’s natural defenses. Vitamin C is a powerful antioxidant that fights free radicals, which can damage cells if they build up in the body. High levels of free radicals are linked to various diseases.
Vitamin C should be consumed regularly, as the body doesn’t store it in large amounts. This vitamin also improves iron absorption in the intestine and is often included in the treatment of anemia.
In addition, vitamin C helps with skin healing and supports blood circulation. It can help prevent cardiovascular problems, such as atherosclerosis and high blood pressure.
List of foods rich in vitamin C
The following table shows the amount of vitamin C found in 100 g of each food:
Other foods that contain smaller amounts of vitamin C include lettuce, spinach, melon, banana, apple, carrot, plum, pumpkin, and beets. For best results, these should be eaten fresh and raw or in smoothies.
Daily recommended dose
The amount of vitamin C needed per day varies depending on age and sex.
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Women over 19 years old: 75 mg per day
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Men over 19 years old: 90 mg per day
Certain situations increase the body’s need for vitamin C. For example, smokers should consume an additional 35 mg per day, while conditions like diarrhea, infections, surgery, colds, pregnancy, or breastfeeding may also require higher vitamin C intake.
When to supplement
Vitamin C supplements are usually recommended for people with signs of deficiency, such as fatigue, bleeding gums, or bruising, which may be symptoms of scurvy. Supplementation can also help in situations where the body’s needs are increased or absorption is reduced.
Other possible benefits of vitamin C supplementation include:
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Preventing and reducing bruises from minor injuries
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Aiding muscle recovery and growth after physical activity
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Strengthening the immune system to help prevent colds, flus, and other infections
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Supporting bone and joint health, as vitamin C contributes to collagen production and absorption
Healthy individuals who follow a balanced diet typically don’t need to take vitamin C supplements. If supplementation is necessary, it should always be guided by a doctor or registered dietitian.
How to preserve vitamin C in foods
To get the most vitamin C from your food, consider the following tips:
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Use minimal water when cooking, as vitamin C can leach into water and be lost
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Avoid cooking at high temperatures or for long periods, since heat destroys vitamin C
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Store juices in tightly sealed, opaque containers in the fridge, to protect from air and light
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Avoid leaving peeled fruits exposed, especially papaya, kiwi, and oranges, as air and light can degrade vitamin C over time
Whenever possible, try to eat fruits and vegetables fresh and raw, as this helps preserve their vitamin C content.