It’s probably safe to assume that most of us here are familiar with vitamin C. This powerful antioxidant is often thought of as the cold and flu-fighting powerhouse. While there is some truth to that, more on that in a moment, vitamin C does so much more.

Vitamin C is an essential vitamin, meaning the human body cannot produce it on its own, so you have to get vitamin C through your diet. Interestingly, most mammals can make it on their own. We’re just special. Since your body only stores a very small amount, adequate daily intake of this antioxidant is important. Good thing is, there are some very delicious food sources of vitamin C. Scroll to the end of this post if you’re hungry and just want to eat something high in vitamin C.

Benefits of Vitamin C:

Here are just a few of the many benefits of vitamin C.

How much Vitamin C do you need?

Healthy people need at least 100-400 mg/day to maintain stores. I take much more than that though. in addition to the vitamin C I get from a nourishingh diet, I also get lots of vitamin C from the adrenal cocktail and supplementing with a whole food form of vitamin C. When I’m sick or drinking alcohol, I’ll take even more than that. 

A Fragile Little Thing:

Vitamin C is very sensitive to environmental conditions and is easily destroyed by heat, light and air. For that reason, lightly cook any foods containing vitamin C or, better yet, eat them raw. If you’re supplementing with vitamin C, quality is key. Make sure you buy a trusted brand and aren’t getting vitamin C that’s already denatured.

leafy greens

10 Best Food Sources of Vitamin C:

(Beginning with the most)

  1. Red bell pepper
  2. Broccoli
  3. Cantaloupe
  4. Strawberries
  5. Brussels sprouts
  6. Papaya
  7. Orange
  8. Kiwi
  9. Lemon
  10. Tomato

Looking for a vitamin C-packed meal today? Check out this heirloom tomato salad. Bonus points for the blueberries that are high in flavonoids. Flavonoids work synergistically with vitamin C, giving you even more of an antioxidant boost!

What is the best vitamin C supplement?

If you’re looking to supplement with vitamin C, make sure to get it from a real food source, and not ascorbic acid. Ascorbic acid is not the same as vitamin C.

My favorite vitamin C supplements are:




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vitamin C in papaya