Information on health, nutrition and other wellness topics

Vitamin C Food Sources


Vitamin C has come to be a popular vitamin because of its wonderful benefits. Aside from its important role in collagen formation and other functions that sustain the body, Vitamin C serves as a vital immune system nutrient and a powerful fighter of free-radicals.

As an important antioxidant, Vitamin C has been shown to fight the everyday ailment such as infections and common cold, it is believed to help in the prevention of ravaging sicknesses by battling foreign invaders and tumor cells.

By facilitating in the metabolic process, Vitamin C supports the cardiovascular system and protects the tissues from free radical impairment.

The best Vitamin C Food Sources

Where can Vitamin C be found?

There are a lot of foods containing Vitamin C in them. Excellent sources are fruits and vegetables. You can obtain significant amount of Vitamin C from citrus fruits such as :

  • oranges
  • guava
  • grapefruits
  • lemon
  • kiwi fruit
  • berries
  • lychees
  • peaches
  • clementine
  • mangoes
  • nectarine
  • blackcurrant

Vegetable foods that are high in Vitamin-C:

  • peppers
  • spring greens
  • broccoli
  • cauliflower
  • tomatoes
  • brussels sprouts
  • green cabbage
  • potatoes

For vegetarians, their diet allows them to have enough vitamin C to give their body the healthy boost.

Getting the most out of Vitamin C Food Sources

The best Vitamin C food sources are fresh and frozen fruits and vegetables. It is good to eat raw fruits and vegetables immediately after they are cut as the fruits and vegetables begin to break down once they are cut and lose vitamin C. Fruits like apples retain much of the nutrients in the skin, so it is better to eat the fruit with the skin. Other vegetables like potato also have much of the vitamins in the skin, so it is preferable to cook them whole.

As most vegetables are usually cooked, it is better to have them cooked for a short time through steaming. When vegetables are cooked and boiled for too long, the Vitamin C is lost. Most of the vitamin C from the cooked vegetables is left in the cooking water, which is usually thrown away

In the case of canned vegetables, much of the Vitamin C is destroyed during the processing and much more is lost if the canning water is disposed.

It is also not recommended to keep fresh vegetables especially the green ones for too long in the fridge or even at room temperature, as they lose some nutrients during storage. Freezing has slight effect on Vitamin C and in fact keeps most of the Vitamin C in the vegetables.