Vitamin C: Here's how to add more Vitamin C to your diet

Vitamin C, the ultimate multitasker of the vitamin world, is like that friend who always has a solution for everything. Feeling a bit under the weather? Vitamin C has our back. Want glowing, youthful skin? Vitamin C to the rescue! This nutrient plays a vital role in keeping us healthy. But here's the twist – many of us still don't get enough of it! One might think, "Isn't vitamin C just about oranges?" Well, get ready to have your mind blown because there are several fun and tasty ways to sneak more Vitamin C into our diet!

Vitamin C is known for its immune-boosting properties, but its benefits extend far beyond that. One of its most crucial roles is in collagen synthesis. Collagen is a protein that provides structure to our skin, bones, and connective tissues. It helps keep our skin firm and youthful, our joints flexible, and our wounds healing properly.

But that's not all. Vitamin C is also a potent antioxidant, which means it helps protect our cells from damage caused by harmful molecules known as free radicals. This can lower the risk of chronic diseases such as heart disease and certain cancers. Studies have shown that people with higher intakes of vitamin C have a lower risk of developing cardiovascular diseases and may have improved overall longevity.

The recommended daily intake of vitamin C varies depending on age, gender, and lifestyle. For most adults, the recommended daily allowance (RDA) is about 75 mg for women and 90 mg for men. However, certain factors like smoking, stress, and illness can increase your need for vitamin C. For example, smokers are advised to consume an additional 35 mg per day due to the increased oxidative stress and metabolic turnover of vitamin C.

While severe vitamin C deficiency, known as scurvy, is rare in developed countries, many people still don’t get enough of this vital nutrient. Mild deficiency can lead to symptoms such as fatigue, bleeding gums, and a weakened immune system.

If you think the only way to get more vitamin C is through citrus fruits, think again. There are plenty of delicious and unique ways to increase your intake of this essential nutrient.


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Berries are not only delicious but also rich in vitamin C. Strawberries, blueberries, and raspberries are all excellent sources. A cup of strawberries provides about 85 mg of vitamin C, which is more than the daily requirement for most adults. Try adding them to your breakfast cereal or smoothies for a refreshing and nutritious start to your day.

Bell peppers are a fantastic source of vitamin C, especially the red variety, which contains more than twice the amount of vitamin C as green peppers. One medium red bell pepper contains about 152 mg of vitamin C. Add them to salads, stir-fries, or even as a crunchy snack with your favourite dip.

Leafy greens like spinach are not only packed with iron and calcium but are also good sources of vitamin C. A cup of raw spinach contains about 8 mg of vitamin C, while a cup of broccoli provides around 80 mg. Add them to your diet by adding them to fried rice, salads, curries or sautéing them with a bit of garlic and olive oil.

Staying hydrated is important, and adding a splash of citrus can give your water a vitamin C boost. Try adding slices of lemon, lime, or orange to your water. Not only will it make your drink more refreshing, but it will also help you get some extra vitamin C throughout the day. A slice of lemon can add around 1 mg of vitamin C to your water, while a slice of orange adds about 2 mg.

Tropical fruits such as kiwi, mango, and pineapple are not only delicious but also loaded with vitamin C. A single kiwi can provide you with over 70 mg of vitamin C, while a cup of chopped mango contains about 60 mg. Enjoy them as a snack, in a fruit salad, or blended into a smoothie for a taste of the tropics.

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