How to get Vitamin C into your body naturally – 5 foods that contain Vitamin C

How to get Vitamin C into your body naturally – 5 foods that contain Vitamin C

What is Vitamin C?

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally available in certain foods and added to others. Vitamin C is also a dietary supplement and has proven to be an important physiological antioxidant that regenerates antioxidants in the human body. Early studies show that Vitamin C may help prevent or even delay the development of cancers, cardiovascular diseases, and several other diseases. 

5 foods with Vitamin C


One large orange contains 82mg Vitamin C, which is over 100% your recommended daily intake (RDI). There are a variety of oranges within the citrus species. Citrus x Sinensisis considered a sweet orange. Citrusx Aurantiumis a bitter orange. Oranges contain natural vitamin C because of their citric qualities. In percentages, 100g of orange juice contains 88% Vitamin C.


Red capsicum

Half of a chopped red pepper contains 95mg of Vitamin C, which is, again, over 100% of your RDI. They are one pf the most nutrient dense vegetables and have higher levels of nutrients and are sweeter than their green counterpart. Percentage-wise, 100g of capsicum contains 404% Vitamin C.


Half a cup of steamed Broccoli contains 51mg Vitamin C, 57% of your RDI. Broccoli is a cruciferous vegetable which had been known to lower oxidative stress and increase immunity. It is part of the cabbage family and can range in colour from a dark sage to dark purple . It is also high in Protein, Vitamins A & K as well a a good source of minerals. In percentages, 100g of broccoli contains 148% Vitamin C.


One whole Guava contains 125mg of Vitamin C, over 100% of your RDI. Guavas are tropical fruits that are cultivated and enjoyed in tropical and subtropical regions. Psidium guava (the guava we see most often) is a small tree of the Myrtle family which is native to warm regions of the Americas and are grown commercially in Australia . In percentages, 100g of Guava contains 380% Vitamin C.


One Kiwi contains 64mg of Vitamin C, which is over 100% of your DV. Kiwifruit is also known as Chinese gooseberry, which is the name given to edible berries of several species of the woody vines of the Genus Actinidia. Kiwi fruit is overall about the size of a large chicken egg and the skin is also edible. In percentages, 100g of kiwi contains 154% Vitamin C.

Benefits of consuming foods that are rich in Vitamin C

  • Healthy skin growth and collagen formation

  • Increased and improved mineral absorption 

  • Fights free radical damage

  • Boosted immunity for fighting colds and flu

  • Improved gum and teeth health 

  • Improved circulation and heart health 

Women can consume up to 75mg of Vitamin C a day, and men can consume up to 90mg Vitamin C a day. Especially in times of stress both physically and emotionally. The recommended daily intake for both men and woman is 60mg.

Health Benefits of Vitamin C

Immune Function

Vitamin C promotes a healthy, well-functioning immune system. It helps stimulate the production of white blood cells, which are essential to effective immunity. Vitamin C is an antioxidant that also helps protect white blood cells from the damage.

Collagen Production

Vitamin C is the manufacturer of Collagen. Collagen is an important protein for the structures that hold the body together. Such as Cartilage, connective tissue, ligaments, tendons etc. It is also vital for wound repair, healthy gums and preventing bruising.


Consumption of Vitamin C may decrease the appearance of wrinkles and alleviate dry skin. The antioxidants present in Vitamin C help to reduce effects of pollution, stress and even a poor diet.


Some studies show that high levels of Vitamin C in the blood may reduce the risk of a stroke by 50%.

Vitamin C is essential for our well being and is one of the few vitamins that cannot be over consumed. Incorporate some of these Vitamin C-packed foods in your daily diet for better, long-lasting health benefits

If you’re not sure about how much vitamin C you’re getting or you’d like to discuss your health further, book your appointment or your complimentary 30 minute discovery call so that we get you feeling more of your old self again.  If you feel your stress or exhaustion effecting the way you live, then have a book into my Adrenal Rescue Program to get you back