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Vitamin C: Intake, Benefits, and Food Sources

Freshly sliced oranges on a green tabletop

You probably already know which foods are rich in Vitamin C. Those citrusy oranges and lemons contain Vitamin C, an essential vitamin that our body doesn’t produce. It has been linked to many health benefits and can be found in so many different fruits.

If you’re wondering what these benefits are, along with how much vitamin C is necessary for you daily and how you can get it, keep reading!


Since our main source of Vitamin C is through foods and vegetables, it’s advised to focus on the intake through those unless Vitamin C supplements are absolutely needed to meet your needs.

The daily intake that most researchers have recommended, however, is 75mg–90mg for most adults.

If you’re someone who can’t consume this amount daily due to the inability to eat loads of ​​fruits and vegetables, you can take dietary supplements after consulting your physician. Supplements are easy, safe, and effective.

If you take too much Vitamin C, it can cause stomach pain, flatulence, or diarrhea.

Food Sources

Vitamin C can be found in a lot of fruits and vegetables, such as the following:

  • Oranges and Orange juice
  • Lemons and other citrus fruits
  • Peppers
  • Blackcurrants
  • Strawberries
  • Broccoli
  • Potatoes
  • Brussels Sprouts
Four lemons on a pink tabletop


Reduced Risk of Chronic Disease

Vitamin C is an antioxidant, which is a molecule that is great for building up your immune system and your body’s defense mechanisms. Antioxidants also protect your cells from harmful molecules known as free radicals.

Free radicals are made when our body breaks down the food we eat or when we are exposed to radiation or smoke from tobacco. They also have been linked to cancer and other conditions like heart problems and arthritis. Vitamin C increases the blood antioxidant levels in your body that can fight inflammation.

Helps with Growth and Repair of Tissues

Vitamin C is important for producing an important protein that aids in making skin, blood vessels, ligaments, and tendons. Vitamin C also helps in healing wounds and forming scar tissues. It repairs and maintains the bone structure and aids in the absorption of iron.

Help Manage High Blood Pressure

High blood pressure can increase the risk of heart disease. Studies have shown that vitamin C can help lower your blood pressure.

Helps Prevent Iron Deficiency

Vitamin C helps various functions in our body, including making red blood cells that help transport oxygen throughout our body.

Vitamin C supplements also improve the absorption of iron in our bodies. It aids in the process of converting iron that we get from plant-based foods into a form of iron that is easier to absorb. This is great for those who are vegetarians or avoid meat. As a result, the risk of anemia is also reduced.

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Visit our website to buy organic vitamins online and check out our Liquid Vitamin C, B12 Energy, Super Multivitamins & Minerals, and Zinc Complex. Reach out to us to learn more.

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