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Foods Containing Vitamin C

When I was doing research into synthetic vitamins, I came across many references to Vitamin C.  What is vitamin C? It is a water-soluble vitamin. 

Vitamin C is found in many fruits and vegetables and is also known as ascorbic acid and it is a powerful antioxidant. Vitamin C helps your body to form and maintain tissue.  This includes your bones, blood vessels and skin.

Why do we need Vitamin C?

As I stated above, we need vitamin C because it helps to form and maintain tissue such as your bones, blood vessels and skin.  However, there are a number of other reasons we need vitamin C. 

They include:

  1. Helps protect against heart disease
  2. Prevents some Prenatal Health Problems
  3. Immune System Support
  4. Stroke may help prevent this as it crosses the brain barrier
  5. 5 eye health- improve macular degeneration, and delay or prevent cataracts
  6. Lowers bad cholesterol
  7. Prevents  scurvy
  8. Helps to neutralize nitrates which may cause some forms of cancer
  9. May lessen the duration of a cold
  10. Helps boost the immune system which may be weakened by Stress
  11. May help prevent signs of skin ageing such as dryness and wrinkles
  12. Helps reduce inflammation
  13. Antioxidant which helps regenerate other antioxidants like vitamin E
  14. Collagen synthesis
  15. Helps you absorb iron
  16. Helps heal wounds

How much Vitamin C do we need?

It is recommended that we get between 7 to 13 servings of vitamin C per day.  Another website listed 75mg for Women and 90mg for men. The Health Canada website says that the Daily Value in nutrition labelling is based on 60mg of vitamin C.

 In my findings the following foods contain vitamin C:

  • Cherries
  • Oranges and Lemons
  • Kiwi
  • Peaches
  • Strawberries
  • Guavas 
  • Grapefruit
  • Tangerines
  • Raspberries
  • Gooseberries
  • Papaya
  • Kale
  • Broccoli
  • Peppers of all types
  • Brussels Sprouts
  • Kohlrabi
  • Peas
  • Collard Greens
  • Cabbage
  • Spinach
  • Rutabaga


The following links are the ones I would recommend if you want more information about vitamin C.  


Link #2

Link #3 is more in-depth research

Link #5

Is ascorbic acid good for you?

ascorbic acid

Natural Vitamin C or ascorbic acid in foods is the best way to obtain it.  However, some people who don't get sufficient Vitamin C may have to use supplements.  You should always check with your Dr. and/ or nutritionist to determine if you may need a supplement.   Your Dr. may prescribe a supplement or may give advice about what dosage you require. I would then speak with your pharmacist before choosing a supplement.

You may find the following link very useful.   This website discusses doses, allergic reactions, and drug interactions. 

There are many Youtube videos and websites which talk about why you should not use ascorbic acid supplements.  I am providing links to these sites. Link1:


Link 2


However, I would not go by websites like these. 

The following link helps to clarify the controversy about ascorbic acid.  It is very straightforward and easy to follow.

The choice of eating natural foods, taking natural vitamin C supplements, or ascorbic acid vitamin C supplements is up to you.


Remember to speak to your Dr.and pharmacist before taking any supplement.  Make sure they are aware of any supplement you may be taking. 

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The Advice on this site is not meant to replace the advice of a physician or dietician.  Please consult a Doctor before starting any new diet plan.  Remember to tell your physician and pharmacist about any Supplements you may be taking.