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Ways to Get Your Vitamin C Without Supplements

Updated on September 2, 2017
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I'm a lover of nutrition, fitness, proper running form, food (good and bad), health and wellness, mental health and living life to the fulle

There are ways to get your Vitamin C without taking supplements. I’m sure you think taking those multi-vitamins are great but they really are not all that. The best way to get your nutrients are from good ole fruits and veggies. What comes from the ground is so much better for you than what comes from a manufacturer.


Vitamin C is great for many reasons. It helped in the prevention of scurvy. Scurvy was a disease that wreaked havoc on sailors during long sea voyages. The symptoms included bleeding tissues, especially of the gums. During these long voyages, the sailors would eat all of the fruits and vegetables early on in the trip with only grains and animal products left for the rest of their trips. So, in 1740 in England, Dr. James Lind found that citrus fruits could prevent scurvy. This was because of the high content of Vitamin C in those fruits and vegetables.

Fifty years after this discovery, the British Navy required all of their ships to ration daily lemon juice to each member of the crew as a scurvy prevention. In 1930, Vitamin C was finally discovered and identified as a nutrient.


One of the reasons that Vitamin C prevents scurvy is it aids in the organization of collagen. Collagen is a protein that is a critical part of all the connective tissues in the body like bone, teeth, skin, tendons and blood vessels. Collagen helps in the prevention of bruises and helps with proper wound healing. Vitamin C can also help with other connective tissues such as elastin and bone matrix.

Other ways Vitamin C helps with is in the creation of DNA, bile, neurotransmitters like serotonin that helps regulate moods, carnitine for energy production. Vitamin C also helps with hormones produced by the thyroid gland. And we all know that Vitamin C is used as an antioxidants. It is water soluble, so we must consume it on a regular basis. Anything over the recommended amount will just be excreted thru urine. Also, it helps in the prevention of the free radicals that damage cells and tissues. Free radicals are one of the reasons we get cancer. So, keep that in mind!


The RDA (Recommended Dietary Allowance) for Vitamin C is 90mg per day for men and 75mg per day for women.

Green bell peppers, raw 1 cup – 120mg

Strawberries, fresh 1 cup – 100mg

Grapefruit juice, unsweetened 8 fluid ounces – 95mg

Pineapple, chunks 1 cup – 85mg

Kiwi 1 medium – 70mg

Orange 1 medium – 70mg

Broccoli, cooked half a cup – 40mg

Cauliflower, cooked half a cup – 30mg

Sweet potato, baked, with skin – 25mg

Tomatoes, fresh 5 slices – 20mg

Did you notice something different about this list? Raw green bell peppers are higher in Vitamin C than oranges! That is a shocking bit of information but it’s true. I bet you will think differently about those bell peppers and eat more of those than an orange. Either way, you have a list of fruits and vegetables to eat rather than take a supplement.

© 2017 Christy


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