Supplements are a hot topic in the health world, and experts still disagree on their effectiveness. Despite the unknowns, one vitamin in particular tends to be on every sought-after supplement list because of its scientifically proven effects on the body. Whether used to combat a stubborn cold or brighten your complexionvitamin C is appreciated by many for its numerous health benefits. Since our bodies cannot produce this vitamin, it can be difficult to meet the recommended daily dose. Fortunately, vitamin C is found in many of our daily foodswhich makes increasing your consumption a little easier.
We called on a dietitian Mai Zhu to detail everything you need to know about this powerful vitamin. And although she says it’s easier to achieve daily vitamin C intake through diet, supplements are available. Find out everything you need to know about foods containing vitamin C and the best options for getting your daily dose.
Benefits of Vitamin C
Vitamin C doesn’t just cover one area of health. Zhu says this vitamin can strengthen immunity, which can be especially beneficial during cold and flu season. Vitamin C can also improve iron absorption, as this process determines how efficiently our body uses energy. Stimulation of collagen production is another benefit of vitamin C, which can improve overall skin health.
Vitamin C supplements and foods
Zhu says: “When it comes to vitamin intake, we always recommend a diet-focused approach before supplementation. Vitamin C is a water-soluble vitamin, which means our bodies do not store it in large quantities. So, once the body has absorbed what it needs, anything in excess is eliminated. So it is not a good idea to oversupplement this vitamin. Zhu also noted that the current tolerable upper intake level (i.e., the maximum daily intake unlikely to cause adverse health effects) for vitamin C is 2,000 mg per day. She notes that the RDA for adults aged 19 is 90 mg (men)/75 mg (women). For pregnancy, the quantity increases from 85 mg to 120 mg per day.
However, Zhu says an easier way to ensure vitamin C needs are met and not exceeded is to consume it regularly through diet, ideally through fruits and vegetables. She says that consuming 1-2 fruits and vegetables with each meal can help maintain vitamin C levels in the body. However, supplements may still be considered if you have insufficient vitamin C in your diet or struggle to regularly consume fruits and vegetables.
Signs of vitamin C deficiency
Although rare, vitamin C deficiencies can occur, usually in less developed countries. However, there are warning signs of a deficiency. These may include:
- Slow healing wounds
- Bruising on the skin
- Bleeding (red) gums/tooth loss
- Low immunity
- Scurvy
- Iron deficiency
15 Vitamin C Foods to Boost Your Immune System
As Zhu mentioned, the best way to achieve the ideal vitamin C intake without overdoing it is to eat. This list includes a variety of healthy and tasty options that are rich in vitamin C and easy to incorporate into your weekly menu.
Oranges
1 medium orange contains 83 mg of vitamin C, meaning you can easily meet your daily intake with a quick snack. Oranges can also be added as a garnish or juiced if eating them raw isn’t quite your style.
Adrenal cocktail
If you’re familiar with the afternoon slump, it’s time to familiarize yourself with the adrenal cocktail. Fresh orange juice, coconut water, and sea salt all help replenish electrolytes and keep you hydrated.
Peppers
One red bell pepper or 1/2 cup of slices contains 95 mg of vitamin C, making it a great ingredient to include in your weekday dinners or snack with hummus in the afternoon.
Vegan Red Pepper Pasta
Red peppers are a versatile way to incorporate a healthy ingredient that pairs well with the flavors of virtually any cuisine. This pasta is creamy, nutritious and delicious. Score!
Lemons
You can get up to 30 mg of vitamin C with 1/2 cup of lemon juice. While that may sound like a lot of lemon, this fruit is used more often than you think in baking and cooking.
Feta Salad with White Beans and Lemon Relish
This recipe is appreciated all lemon, including its juice, to create a tangy relish.
Papaya
One medium papaya contains 95 mg of vitamin C. Slice it or add it as a garnish, but papaya never disappoints with its buttery, sweet flavor.
Millet and amaranth porridge with figs and papaya
We have never seen a more amazing version of porridge than this Sarah Copeland shared with us. Although this recipe calls for 1/2 papaya, you could add more to increase your vitamin C intake.
kale
Did you know that kale is a type of cabbage? Even if you did, I doubt you knew that half a cup of this gorgeous green contains 53 mg of vitamin C.
Chopped Kale Salad with Holiday Jewels Mustard-Shallot Vinaigrette
Kale offers countless health benefits. This salad will help you meet your RDA through whole foods. With such a delicious salad, it’s not a challenge to incorporate plenty of vitamins into your weekly menu.
Grapefruit
It only takes one small grapefruit to provide up to 69 mg of vitamin C, or about that RDA.
Citrus Radish and Fennel Salad
This stunning salad is the perfect bowl of healthy ingredients that we’re always happy to bring to the table. With sprigs of dill, slices of avocado and a bright dressing enriched with Yuzu, it’s the perfect refresher for the palate between heavier dishes.
Broccoli
To preserve its nutrients, including vitamin C, we recommend steaming, sautéing, or baking broccoli, as boiling can affect the nutrients retained after cooking. 1/2 cup of this ingredient contains 50 mg of vitamin C. It’s a perfect amount for a delicious side or snack.
Spicy broccoli, chili, lime, miso
You might find yourself eating this broccoli straight from the pan after tasting these delicious flavors. The spicy flavors are tamed by the acidity of the lime and complemented by the homemade miso dressing.
Brussels sprouts
I’m convinced that if you still have a vendetta against Brussels sprouts as an adult, you haven’t cooked them properly. A 1/2 cup of cooked Brussels sprouts contains 48 mg of vitamin C (but we think you’ll eat more).
Cacio E Pepe Brussels Sprouts
This recipe avoids the soggy, steamed Brussels sprouts of your nightmares by shredding them and cooking them instead. Cacio e pepe’s base ingredients (butter, parmesan, and lemon) bring a little sparkle to this underrated vegetable.
Cabbage
Even though one cup of raw cabbage contains only 33 mg of vitamin C, we’re confident you’ll eat more of this vegetable when it’s paired with bold flavors and hearty protein.
Cabbage and Hoisin Chicken Tacos
I’m always looking for ways to incorporate fruits and vegetables to replace unnecessary carbs in my meals (but I don’t hate carbs by any means). If you’re skeptical about replacing a traditional tortilla with collard greens in this recipe, the filling will win you over, consisting of hoisin sauce, shredded chicken, and a variety of delicious toppings.
Cauliflower
One cup of raw cauliflower contains 52 mg of vitamin C. But let’s be honest, who can only eat one cup of this vegetable?
Cauliflower Tikka Masala
In this recipe, the cauliflower soaks up all the delicious flavors and spices. And since it happens in a flash, it’s a perfect option to increase your vitamin C intake.
Strawberries
Strawberries are surprisingly high in vitamin C, containing 98 mg in just 1 cup. This fruit makes it easy to reach your RDA, as it can be incorporated into every meal of the day.
Strawberry and arugula salad with spring herbs and goat cheese
This strawberry and arugula salad couldn’t be more perfect. If you’re looking for an easy way to hit that RDA for vitamin C, be sure to cut up a cup of this fresh fruit into slices for your salad.
Kiwis
Two kiwis contain 137 mg of vitamin C, making them an easy snack that meets your RDA.
Breakfast Grazing Board
I want to wake up every morning to this fruit-filled breakfast board – and it’s so easy to make, I could make it. It’s perfect for a casual breakfast or brunch served with plenty of coffee. (And orange juice for extra vitamin C!)
PHOTO: Salads – recipe from Libbie Summers – Savannah – GA
Guava
Guava is another superfood containing vitamin C. 1 medium guava contains 165 mg of vitamin C, making it a great ingredient to help balance blood sugar and improve heart health.
Baby Greens with Beet Greens, Boiled Egg and Zesty Guava Dressing
This fresh salad doesn’t skimp on bold flavors: a perfect complement to crunchy greens. Warm guava vinaigrette can also be used on everything from proteins to sandwiches. We make extra just in case.
Cantaloupe
While a cup of cantaloupe only contains 17 mg of vitamin C, if you’re like me, you’ll eat a lot more of this fruit in one sitting. It’s the perfect snack I crave on hot summer days or in a bowl of Greek yogurt for breakfast.
Spicy melon and ricotta toast
For an aperitif or a sweet and savory snack, this spicy melon and ricotta toast will satisfy you. I love the variety of flavors involved and the aesthetic is beyond beautiful.
Parsley
A cup of parsley is a surefire way to incorporate vitamin C-rich foods into your meal. With 133 mg per cup, your dishes won’t lack flavor or nutrition.
Grilled chicken marinated in yogurt with all the herbs
Really-all the herbs. This beyond flavorful chicken features a tangy marinade that contains half a bunch of parsley. Consider that your vitamin C needs are met.
This article was originally published on March 26, 2023 and has since been updated.
