How to get some extra Vitamin C

Vitamin C is a water-soluble vitamin that our body does not make or store on its own. The benefits of vitamin C include:

  • Helps form an important protein used to make skin, tendons, ligaments, and blood vessels.
  • Absorb important minerals
  • Protects against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants.
  • Fights against colds and supports the body to not create more complications. Try to take 1000 mg of Vitamin C to fight off an oncoming cold and 4000 mg per day to get rid of a cold that is already in your system.

Try to consume 1,000 mg of Vitamin C a day. If you have absorption issues you may need to consume a bit more. The main side effect of too much Vitamin C is loose stool.

Here are some quality sources.


  1. Red pepper: 1 cup raw: 190 mg
  2. Chili Pepper: 1/2 cup: 108 mg
  3. Broccoli: 1 cup raw: 81.2 mg
  4. Kale: 1 cup raw: 80 mg
  5. Brussels sprouts: 1 cup raw: 74.8 mg
  6. Peas: 1 cup raw: 58 mg
  7. Cauliflower: 1 cup raw, chopped: 46.4 mg


  1. Guava: 1 fruit: 377 mg
  2. Kiwi: 1 piece: 164 mg
  3.  Strawberries: 1 cup: 89.4 mg
  4. Papaya: 1 cup, in pieces: 86.5 mg
  5. Pineapple: 1 cup, fresh: 78.9 mg
  6. Grapefruit: 1 cup: 71.8 mg
  7. Mango 1 cup: 45.7 mg

The most severe and now uncommon Vitamin C deficiency is scurvy, a disease resulting from the breakdown of collagen.

Signs and symptoms that you may be low in Vitamin C are:

  • Skin Issues: Easy bruising, dry red spots on skin, rough and scaly, 
  • Gum issues: Swollen, bleeding, inflammation 
  • Slow wound healing
  • Dry and splitting hair
  • Nosebleeds
  • Immune system issues
  • Joint pain

Get your C’s,

Heather Fleming, C.C.N

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