Categories: General Health

The health benefits of Vitamin C & 25 foods rich in Vitamin C

The Health benefits of Vitamin C

Vitamin C, also known as ascorbic acid is an essential vitamin. We take a look at the health benefits of this vitamin, at some wonderfully tasty foods rich in vitamin c and some recipes to help get plenty of it into your diet.

The anti-oxidant properties in vitamin C are also good for food preserving, if you see ascorbic acid on a label the shelf life is being extended by using Vitamin C.

Vitamin C is vital for our bodies

Vitamin C is a vital vitamin our body needs to help it make collagen, which is a component of the blood vessels, teeth, gums, skin, bones and cartilage.

It builds a strong immune system, most important in helping wounds heal and its anti-oxidant properties soak up the free radicals, which can damage the body’s cells.

This vitamin cannot cure a common cold but by taking vitamin C when you have a cold it has been shown to reduce the amount of time that you suffer.

Vit C is also great for controlling asthma symptoms, to reduce hypertension and combat strokes.

Heart & Skin

Use of vitamin C to prevent heart attacks has yet to be proved but some studies suggest that this vitamin may prevent them by helping to stop a build up of bad cholesterol, thereby slowing down the hardening of the arteries.

A Johns Hopkins study has shown vitamin C to have a modest result in lowering blood pressure.

As vitamin C is a powerful anti-oxidant higher levels of vitamin C have been linked to a reduction of wrinkles and skin dryness.

Slowing of the aging process, which is caused by the oxidative formation of free radicals and the effect that they have on the body. Stress, poor diet and pollution all contribute to oxidative damage.

Vitamin C helps to protect and stimulate the production of white blood cells protecting them from oxidative damage thereby helping them to function efficiently.

Eyes & Vit C

The National Eye Institute have found that vitamin C taken in doses of 500mg per day in conjunction with taking vitamin E, zinc and beta carotene supplements, slowed the progress on age related macular degeneration by 25%!

At risk persons of developing age related macular degeneration has been shown to have a reduction of 19% by slowing the visual acuity loss.

Smoking can cause a vitamin C deficiency so smokers are often advised to take a supplement.

Vitamin C deficiency

Vitamin C deficiency can show as bleeding gums and gingivitis. Poor healing of wounds and bruising, as well as dry, splitting hair and rough, dry, scaly skin are also signs.

Scurvy which presents a lot of the symptoms listed above, is now unheard of in the UK, BUT it is when the connective tissue, blood vessels and bones weaken and is caused by a deficiency in vitamin C.

The estimated number of adults, thought to suffer from a deficiency of vitamin C is 40% men and 38% women, but by eating the recommended 5 fruits and vegetables a day this can easily prevent the need for supplements.

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Foods rich in vitamin c

Our body cannot store vitamin C so we need to include food in our daily diet, which contains this vitamin.

It is easily destroyed by heat and water so by eating the food rich in this vitamin raw or al dente we gain the most benefit.

In fact steaming vegetables is an excellent way to retain the maximum goodness.

The main foods rich in vitamin C are fruit and vegetables, plus superfoods such as Moringa. These ones listed are the best….


  • Strawberries
  • Raspberries
  • Blackcurrants
  • Kiwi
  • Cantaloupe melon
  • Mango
  • Papaya
  • Pineapple
  • Citrus fruits and their juices, like oranges, lemons and grapes


  • Potatoes
  • Red and green peppers
  • Leafy, green vegetables
  • Cauliflower
  • Broccoli
  • Watercress
  • Mange Tout
  • Chilies
  • Parsley
  • Brussels sprouts
  • Tomatoes

The best fruits and vegetables for excellent vitamin C levels are…

  • Kale, one cup equates to 134% of your daily value
  • Broccoli give 107% of your daily value when you eat half a cup cooked.
  • Oranges, one large gives you over 100% of your daily value.
  • One fruit of Guava also gives over 100% daily value.
  • A quarter of a cup of raw Red Peppers also give over 100% of your daily value.
  • But for green peppers you need to have a half a cup of raw chopped to give you over 100% of your daily value.
  • Dare I say Brussels Sprouts, but by eating half a cup of cooked sprouts you get 80% of your daily value of vitamin C.
  • Grapefruit, you need to eat half a cup of this fruit to give a daily value of 71%.
  • Strawberries half a cup will give you a 70% of your daily value.
  • Kiwi one fruit gives a daily value of 33%.
  • Moringa Oleifera – 7 times more Vitamin C than oranges

By including two to three of the foods rich in vitamin c from the above list, you’ll soon be getting your levels of vitamin C, required by the body.

Healthy Recipes to get Vitamin C from

To help you include vitamin C into your daily regime we have looked for recipes that include the ingredients that give the highest levels of C vitamin.

Here are 4 fantastic recipes that all contain foods rich in vitamin c…

1. Sesame Delicata Squash Kale Salad

As kale, part of the cabbage family, gives the highest at 134% for just one cup.

Have a look at this delicious squash and kale salad with sesame seeds from Naturally Ella.  A fantastic way to include kale into your diet…

Picture Courtesy of Naturally Ella

2. Gluten-Free Triple Berry Crumble Bars

This delicious gluten free triple berry crumble bars recipe has two of the high value vitamin C ingredients Strawberries and oranges. Make and enjoy!

Picture: courtesy of Fitfoodiefinds

3. Brussel Sprout Slaw (with cranberries and pecans)

Can Brussels Sprouts ever be described as being delicious, this recipe from Lexis clean kitchen could 100% change your mind!

Picture: Courtesy of Lexis Clean Kitchen

4. Tahini Kale Caesar Salad with Whole-Grain Croutons

Or with the warm weather in mind have a look at this lovely Caesar salad from Naturally Ella, with Kale…

Picture:Courtesy of Naturally Ella

Let Us Know…

Do you think you get enough Vitamin C? Have you tried & enjoyed the recipes included.

We’d love to hear any thoughts in the comments below….

Calm Happy Healthy

We exist to do all we can to help make life a richer, more inspiring and enjoyable experience, for you our reader. By aiming to help you realise that you have the power and ability to change what needs to be changed to improve your health, state of mind, diet, energy levels, reduce stress and do your bit to help look after the environment. Live a Calmer, Happier and Healthier life.

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