Did you know that a lack of vitamin C can become a serious problem and reach the stage of a disease called scurvy?

The good news is that most people can get the ideal amount of vitamin C just by eating the right thing.

Foods that contain vitamin C help to improve colds and flu and also help the body synthesize calcium and other minerals.

Therefore, in this article we have separated for you the best natural sources of vitamin C.

What is vitamin C and what are its benefits?

It is a vitamin that protects the mucous membranes and acts as an antioxidant. How oxidant acts is important to maintain the state of ions, iron and copper reduced.

Benefits of vitamin C for our body

Vitamin c has a fundamental role in collagen synthesis and healing. It also acts on the immune function and the synthesis of neurotransmitters.

Vitamin C is very potent in iron absorption and also acts on intestinal functions. Other benefits are: it acts in the formation of connective tissue and in the regulation of bone and capillary resistance.

Protects mucous membranes. It decreases the possibility of infections.

Foods that provide vitamin C


Usually this is the fruit directly linked to obtaining vitamin C naturally. And obviously this common sense is right: citrus fruits, in general, are abundant sources of this vitamin.

One cup of orange slices can contain up to 100 milligrams of vitamin C.

This is almost double what we need daily.

Don’t waste time and: include orange in your diet.


Acerola, when consumed fresh, may contain an abundant amount of vitamin C.

In the case of juices of this fruit, the content may reach 7 times more vitamin C than in orange juices.

Another important fact is: acerola provides up to twice as much vitamin C as synthetic and industrial sources (such as tablets that we dissolve in water).


Guava is also an abundant natural source of vitamin C.

Furthermore, guava provides a high content of dietary fibers, which are essential for the functioning of our body.

This fruit can provide up to 400 milligrams of vitamin C per serving.


In addition to being a fruit widely consumed in sweets, strawberries also have a high amount of vitamin C.

Strawberry is also a fiber-rich food, in addition to being an antioxidant.

Other benefits of strawberry: consumption of this fruit reduces oxidation and protects our heart from excess cholesterol.

Dark green leaves

Kale, mustard sprouts, chard and spinach are excellent foods for those who want vitamin C.

Green (dark) leaves provide different amounts of this type of fundamental nutrients, in addition to being healthy for our daily lives.

They can offer up to 140 mg of vitamin C per serving. They are great sources, as they provide enough of this vitamin in a single meal.


In addition to the various nutritional benefits, one serving of broccoli can provide up to 90mg of vitamin C.

It can be cooked, roasted or raw, no matter the way you consume broccoli it will be one of the best foods for detoxification as well.

Fresh herbs

Many herbs like thyme, chives, coriander and basil can provide us with vitamin C.

But beware: they must be fresh and not dehydrated.

Fresh basil, for example, can have more than 130 mg of vitamin C. Thyme, on the other hand, can reach up to 160 mg.

See how important vitamin C is for the proper functioning of our body ?! Proper nutrition provides this vitamin to our body without having to look for food supplements.