This is how much vitamin C you really need – and the top 10 foods to boost it

Vitamin C isn’t stored in the body, so it’s necessary to get a regular intake from food. Photo / 123rf

From strawberries and kiwifruit to broccoli and bell peppers, there are more ways to pack in your vitamin C than just orange juice.

Vitamin C, as most of us know, is one of the essential nutrients doing a lot of heavy lifting when it comes to supporting our immunity and keeping us well.

But as Lynsey Vaughan, an associate nutritionist at Higher Nature says, it also has many other roles to play.

“It’s a crucial antioxidant also needed for energy production, wound healing, bone, teeth and skin function, supporting the nervous system and psychological function as well as helping us absorb iron from foods.”

Crucially vitamin C isn’t stored in the body (unlike fat-soluble vitamins such as A, D and E), so it’s necessary to get a regular intake from food, explains Nichola Ludlam-Raine, a registered dietitian and author of the book How Not to Eat Ultra-Processed. Here we explain the health benefits of vitamin C and the top 10 fruits and veg packing the mightiest punch.

How much vitamin C do I need?

Britain’s NHS advises that adults between 19 and 64 require 40mg of vitamin C a day.

However, Dr Sabine Donnai, the founder of longevity company Viavi, says vitamin C deficiency is common. “Studies suggest that 34% of men and 27% of women are not getting enough.”

Both experts point out that in the UK there are much lower recommendations as opposed to in the US and EU, which “reflects the daily intake for healthy individuals to prevent deficiency”, says Vaughan, not to support “optimal” health.

Bear in mind, the elderly, smokers and those struggling with chronic illness are more vulnerable to deficiency, suggests Vaughan.

Studies show that vitamin C may help to reduce the duration and severity of cold symptoms in certain people. Photo / 123rf

Does vitamin C actually prevent colds?

We tend to think of vitamin C in general terms crediting it for “curing” colds, but according to Ludlam-Raine this is slightly misleading. “While vitamin C won’t stop you from catching a cold, studies show it may help to reduce the duration and severity of symptoms in certain people,” she says.

Dr Donnai highlights that it’s a nutrient that’s busy in our bodies behind the scenes. “As well as supporting immune functioning [so keeping us well], it also helps neurotransmitter production, wound healing, fatty acid metabolism, blood vessel formation, as well as many other processes and pathways in the body.”

How do we know if we are deficient in vitamin C?

Serious vitamin C deficiency results in scurvy, which although still rare, has been increasing significantly over the past 10 years, says Lynsey Vaughan.

“Low levels are associated with a range of common symptoms such as fatigue, iron deficiency, bleeding gums, bruising easily, dry, scaly or bumpy skin, brittle hair and frequent infections.”

“Fortunately, there are plenty of delicious and naturally rich sources of vitamin C, from everyday favourites like oranges and peppers to lesser-known, and so-called ‘superfoods’ such as guava and kiwiberries. When considering what the ‘best’ sources go for the fruit or veg that is most accessible and therefore easiest to incorporate into your daily diet.”

Ten of the best foods to boost your vitamin C intake

Oranges

One medium-sized fruit contains around 70mg.

It’s the classic go-to fruit for vitamin C. Cheap and readily available all year round, and one small glass of its juice counts as one of your five a day. Satsumas have around half the amount of vitamin C, but they’re easier to eat. However, while oranges may be the most commonly associated fruit with vitamin C, it’s not actually the one most packed with the nutrient.

While oranges may be the most commonly associated fruit with vitamin C, it’s not the one most packed with the nutrient. Photo / 123rf

Cooked broccoli

Average 80g serving contains 65mg.

Many of us in were raised on the “hero” cruciferous vegetable, being well-known to be rich in antioxidants and other beneficial plant compounds. But vitamin C? That’s not an obvious association, but good to know.

“It’s a brilliant source and can so easily worked into many classic favourite dinners,” says Vaughan. For those who can digest it raw – such as in salads – even more of the vitamin will be retrained, “or just lightly steaming it also means you’ll reap the benefits,” she adds.

Red acerola cherries

Half a cup (roughly 49g) contains around 825mg.

These incredible cherries may be hard to find but they are the richest in vitamin C of all the fruits and veg. Not to be confused with the regular kind (although similar in size and usually ruby red too) acerola cherries (also known as Barbados cherries or West Indian cherries as they’re grown in the sun) are one of the most potent sources of ascorbic acid, a natural form of vitamin C.

Their flavour is tart but sweet, and since the cherries tend to spoil fairly quickly after picking, they’re often made into juice, frozen or dried and ground into a powder (the latter of which is sometimes used as an ingredient in vitamin C supplements).

They’re not easy to find, admits Dr Donnai, “but the freeze-dried versions contain the same amount of vitamin C as the fresh variety”.

Strawberries and blackcurrants

A large handful of strawberries or blackcurrants contains around 90mg.

This red fruit supports skin and immune health all year round. Even in small doses, says Dr Sabine, vitamin C helps modulate inflammatory responses, “potentially reducing excessive inflammation that can harm tissues during infections”, she adds. So simply adding a few chopped onto yogurt or breakfast cereal all helps.

Eating strawberries supports skin and immune health all year round. Photo / 123rf

Ludlam-Raine suggests the “tiny but mighty” blackcurrant berries are a great alternative for people who might find citrus fruits harder to digest. Like strawberries, the smaller purple berries are also grown in the UK (as well as abroad) and ripen in our summers.

Pineapple

160g (about 10 chunks) contain 80mg.

The sweet yellow fruit isn’t only rich in vitamin C, says Ludlam-Raine, but also bromelain, a group of enzymes (found in the stem and flesh) that break down proteins. In South and Central America the rough-skinned fruit has been traditionally used for medicinal purposes (including postoperative pain after wisdom tooth extraction, sinusitis, osteoarthritis, and exercise-induced muscle soreness).

While pre-prepared pots of fresh pineapple sold in supermarkets contain similar levels to the freshly chopped fruit, canned versions do not, as the heat used to can the pineapple has been found to reduce vitamin C levels.

Kiwifruit

One fruit contains around 56mg.

“The gold varieties of kiwis (those with smooth, hairless skin that’s golden-brown in colour) offer more vitamin C but slightly less fibre than the green (those with fuzzy brown skin and oval shape),” says Vaughan.

“Kiwiberries can be harder to source – and more expensive – than kiwis, but can be up to four times as rich in vitamin C,” she adds.

“These tiny, smooth-skinned kiwis pack a punch, containing more vitamin C per gram than an orange,” says Ludlam-Raine. They’re grown in many places including China (hence also being known as ‘Chinese gooseberries’) New Zealand and California, and in France, Greece, and Italy in Europe.

Red bell peppers

One large red bell pepper contains 150mg

Interestingly, the colour of peppers, whether bell or chillis, greatly changes how much vitamin C they each boast. “A single red bell pepper delivers over 150mg of vitamin C [as opposed to a green one which only contains a third of the amount], making it an excellent source,” says Ludlam-Raine. A yellow pepper sits between red and green, containing 100mg.

Papaya

One small papaya contains over 90mg.

After bananas, mangoes, and pineapples, papayas are the fourth most traded tropical fruit, although they prefer warmer climes they can actually be grown in the UK.

Papayas are the fourth most traded tropical fruit. Photo / 123rf

The flesh is a pleasingly cheerful orange, but the musty smell they have when chopped isn’t for everyone. “The antioxidants are great for skin health though,” says Ludlam-Raine.

Guava

One fruit contains between 125-200mg, depending on the size.

The round or pear-shaped tropical fruit native to Central and South America and the Caribbean is “one of the richest sources of vitamin C, with just one large guava providing over 200mg, five times the daily requirement,” says Ludlam-Raine. The normally pink-coloured, sweet-tasting flesh can be eaten raw, sliced, or added to desserts, juices, smoothies, jams, and jellies.

“Guavas offer similar levels of vitamin C as kiwiberries but are not always available in supermarkets here,” says Vaughan.

Brussels sprouts

Three heaped tablespoons contain 75mg.

Another surprising entry proving fruits aren’t the only way forward in the quest for vitamin C boosting. “These winter favourites offer around 75mg per three heaped tablespoons - almost twice as the recommended daily base level in the UK, and they come with added fibre benefits,” says Ludlam-Raine. So why wait until Christmas?

FAQs

Can you get too much vitamin C?

In the EU, says Vaughan points, the upper safe limit for daily supplementation is 2000mg. But “overdosing” is unlikely.

Vitamin C is water-soluble, meaning excess is excreted in urine rather than stored, says Ludham-Raine. “Consuming over 1,000mg per day may cause stomach upset or diarrhoea,” she adds.

If you find that you’re suffering from any undesired laxative effect, splitting intake into lower doses throughout the day can help.

Can supplements be as good as eating vitamin C-rich foods?

The best sources of vitamin C are fresh fruits and vegetables, however UK data suggests less than a third of adults manage the recommended five or more portions of fruit and vegetables a day.

As humans – unlike many other animals – are unable to synthesise our own vitamin C, so according to Dr Donnai “it’s crucial we get this unique antioxidant from our diet or through supplementation”.

“Due to vitamin C’s roles in immunity, energy production and the body’s antioxidant systems, supplementing can be helpful during times of stress, illness and recovery,” says Vaughan.

“If you’re feeling sluggish, topping up may give you a boost. Powdered vitamin C is great as it can be flexibly dosed and helps with hydration goals- simply mix with any cold drink.”

Does cooking destroy vitamin C?

Vitamin C is heat-sensitive, so lightly steaming or eating vegetables raw is best to preserve its benefits, says Ludlam-Raine.

Are frozen fruits rich in vitamin C?

Don’t rule out the freezer aisle if fruits are out of season, says Ludlam-Raine. “Frozen fruits and vegetables retain most of their vitamin C or even contain more (due to it being preserved nearer to the time of picking so the nutrient doesn’t degrade), making them a great option when fresh produce isn’t available.”

Levels of the vitamin are also dependent on the fruit and how far it’s travelled and in what condition it is eventually consumed. If you’re opting for tinned versions, check on the labels for those with the least added sugar.

“And the tinned versions, like the dried varieties, have slightly less due to the heat that is used during processing,” says Ludlam-Raine. “But tinned fruit still counts as one of your five a day as not all nutrients are reduced, so if that’s more accessible to people, don’t be put off.”