Vitamin C is one of the essential elements needed to maintain a healthy immune system, and experts emphasize its importance in the diet for disease resistance. According to nutritionist Helen Bond, Vitamin C plays a key role in collagen production (a component of blood vessels, bones, cartilage, gums, skin, and teeth), making it essential for aiding wound healing. She adds, "It is also necessary for our nervous system, helping to support and strengthen our immune system. As an antioxidant, it helps eliminate harmful free radicals in the cells." Bond recommends that adults get 90 mg of Vitamin C per day for men and 75 mg for women. She warns that large amounts of Vitamin C exceeding 1000 mg (1 gram) per day can cause side effects such as stomach pain, diarrhea, and bloating, which are more likely to occur through supplements.
She states, "Symptoms usually disappear once you stop taking the supplements; you should be able to get all the Vitamin C you need by consuming a varied and balanced diet. Therefore, if you are taking Vitamin C supplements, do not take too much as it may be harmful." She also mentions that there is "very little evidence that Vitamin C supplements prevent colds or accelerate recovery," which is why it is very important to focus on enjoying a balanced and diverse diet.
**Oranges and Citrus Fruits**
These brightly colored fruits are well-known for their Vitamin C content, with a single orange containing 87 milligrams of Vitamin C—more than 100% of the daily recommended amount for women. Oranges also contain flavonoids, a type of antioxidant that helps protect the body from damage caused by free radicals, which can arise from external factors such as pollution, chemicals, and UV rays. Other citrus fruits such as lemons, limes, and satsumas also have healthy levels of Vitamin C—100 grams of grapefruit contain about 37 milligrams, while lemons have 29 milligrams per 100 grams. Lemons are a good source of Vitamin C, containing approximately 53 mg per 100 grams.
**Potatoes**
A medium-sized potato weighing about 240 grams contains 42 mg of Vitamin C, roughly half of the daily recommended amount. Additionally, the humble potato skin has minerals including magnesium and potassium, which have been shown to help heart health. According to Bond, potatoes are also a good source of fiber that can aid digestion; however, it is worth noting that potatoes do not contribute toward the recommended 5 servings of fruits and vegetables per day, whereas sweet potatoes do.
**Strawberries**
100 grams of strawberries contain 59 milligrams of Vitamin C, which represents two-thirds of the recommended daily amount for men. Strawberries are an important source of antioxidants, particularly anthocyanins and quercetin, which are said to help protect against heart disease. Other types of berries like blueberries and blackberries also have healthy levels of Vitamin C.
**Broccoli**
Broccoli, a cruciferous vegetable, contains 89 mg of Vitamin C and is rich in proteins necessary for muscle growth, in addition to supporting a wide range of processes in the body. One cup provides about 3 grams of protein—though low, it is surprising for green vegetables. Vitamin K, important for blood clotting and supporting bone health, is one of the key nutrients found in broccoli.
**Kiwi**
One kiwi contains 56 mg of healthy Vitamin C, which is more than half of the recommended daily amount. According to Bond, considering that a kiwi is smaller than an orange, a similar weight of kiwi contains a comparable amount of Vitamin C. Kiwi also contains fiber, which helps support healthy digestion.
**Tomatoes**
100 grams of tomatoes provide 27 milligrams of Vitamin C and are abundant in lycopene, an antioxidant that gives tomatoes their red color and is said to support heart health.
**Spinach**
Spinach, a leafy green vegetable, contains 28 mg of Vitamin C per 100 grams, which is slightly less than a third of the recommended daily amount for men. Spinach is rich in Vitamin K and calcium, which support bone health, and helps in the production of red blood cells in the body.
**Kale**
100 grams of kale contains 37 mg of Vitamin C and includes fiber and Vitamin K as well.
**Black Apricots**
Black apricots contain over 122 mg of Vitamin C per 100 grams, which is significantly higher than the recommended amounts for both men and women. They are also packed with antioxidants and Omega-6, which is essential for heart health. Studies have shown that black apricots may help reduce the risk of cardiovascular diseases, as well as conditions affecting the brain and eyes.
