Top 10 Foods to Boost Your Vitamin C Intake

As winter draws to a close, it is crucial to support our immune system to protect against illness. Vitamin C, as many know, is an essential nutrient that plays a key role in defending our bodies and maintaining our health.

According to Lindsay Vaughan, a registered dietitian, vitamin C also has several other important functions: "It's an essential antioxidant that the body also uses to produce energy, promote wound healing, and support healthy bones, teeth, skin, nervous system and psychological functions, while also aiding in the absorption of iron from food."

It's important to note that vitamin C is not stored by the body, unlike fat-soluble vitamins like A, D and E. This means it needs to be consumed regularly through food, as dietitian Nicola Ludlam-Raine says.

The NHS (National Health Service) recommends that adults aged 19 to 64 consume 40 milligrams of vitamin C per day. However, Dr Sabine Donie, founder of Viavi Health, notes that vitamin C deficiency is common. She says: “Research shows that 34% of men and 27% of women do not consume enough vitamin C.”

Does Vitamin C Really Prevent Colds?

Although vitamin C is often associated with treating colds, Nicola Ludlam-Raine points out that this idea is a bit overblown. She explains: “While vitamin C does not prevent colds, studies show that it can reduce the duration and intensity of symptoms in some people.”

Dr. Sabine Donie points out that vitamin C is essential for many bodily processes. She says, “In addition to boosting immune function, it is involved in neurotransmitter production, wound healing, fat metabolism, blood vessel formation, and many other processes.”

How do you know if you are deficient in vitamin C?

According to Lindsay Vaughan, a lack of vitamin C can result in symptoms such as fatigue, iron deficiency, bleeding gums, frequent bruising, dry or rough skin, skin bumps, brittle hair and repeated infections.

Luckily, there are plenty of foods that are rich in vitamin C, from the classic oranges and bell peppers to lesser-known superfoods like guava and kiwi. To increase your intake, focus on fruits and vegetables that are easy to incorporate into your daily diet.

Here is a selection of the 10 best foods to increase your vitamin C intake:

Oranges: This classic fruit is an affordable source of vitamin C, with a small glass of juice providing about 20% of the recommended daily intake.
Broccoli: Rich in antioxidants, it is an excellent source of vitamin C, especially when eaten raw or lightly cooked.
Cherries: Very rich in vitamin C, they are often available in juice, frozen or dried form.
Strawberries: These fruits are not only good for the skin, but also for the immune system. The vitamin C they contain helps reduce inflammation.
Pineapple: In addition to its vitamin C, pineapple is a source of bromelain, which is beneficial for digestion and pain.
Kiwi: This fruit is even richer in vitamin C than oranges.
Peppers: Red peppers are especially high in vitamin C, with over 150 milligrams, more than most other sources.
Papaya: Another tropical fruit rich in vitamin C and antioxidants.
Guava: One of the fruits richest in vitamin C, a single guava can provide five times the recommended daily intake.
Brussels sprouts: These vegetables are high in fiber and vitamin C, providing about 75 milligrams per 3 tablespoons.
These foods are great options to increase your vitamin C intake and support your health during the winter months.