A top view of oranges, kiwi, tomato, broccoli, lemon, and red pepper next to text that says Vitamin C.

Vitamin C – The Benefits

You’ve all heard of vitamin C. You know it’s most likely in your daily multi-vitamin. But, do you know its benefits? You might be surprised to find out vitamin C offers more support than you realize.

Quick Facts About Vitamin C:

  • Vitamin C is an antioxidant.* Antioxidants may help block some of the damage caused by free radicals.* Free radicals are known for supporting the aging process.2*

  • According to Cleveland Health Clinic, Vitamin C is an important immune system booster.* A lack of vitamin C may make you more prone to getting sick.1*

  • We do not make our own vitamin C. It must be obtained through diet or vitamin supplements.* Vitamin C is found in fruits, berries, potatoes, tomatoes, peppers, cabbage, broccoli, spinach and more. Read below for a more detailed list of foods that are good vitamin C sources.

  • According to the Mayo Clinic, the recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams.*


Fruits with high sources of vitamin C*:

  • Cantaloupe

  • Citrus fruits and juices, such as orange and grapefruit

  • Kiwi fruit

  • Mango

  • Papaya

  • Pineapple

  • Strawberries, raspberries, blueberries, and cranberries

  • Watermelon

Vegetables with high sources of vitamin C*:

  • Broccoli, Brussels sprouts, and cauliflower

  • Green and red peppers

  • Spinach, cabbage, turnip greens, and other leafy greens

  • Sweet and white potatoes

  • Tomatoes and tomato juice

  • Winter squash

This list was supplied by the U.S. National Library of Medicine.

Talk with your doctor to find out if you’re getting enough vitamin C in your daily nutritional regimen.

Reputable sources for this article include:

1 Cleveland Clinic: https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/

2 U.S. National Library of Medicine: https://medlineplus.gov/ency/article/002404.htm.