The best natural sources of vitamin C / NUTRITION

The best natural sources of vitamin C

Olimp Sport Nutrition
The best natural sources of vitamin C

When we talk about immunity, vitamin C comes to the fore. Ascorbic acid is one of the most essential components of a daily diet in the context of the fight against free oxygen radicals. What are the best natural sources? Which products should be consumed to provide the body with large amounts of this valuable vitamin?

Vitamin C sources in the diet - the most important information

Ascorbic acid is a common ingredient in many vegetables and fruits. What is more, its daily requirement can easily be provided with the daily diet. The recommended allowance of vitamin C for adults is:

  • 75 mg - women
  • 85 mg - pregnant women
  • 90 mg - men
  • 120 mg - breastfeeding period

In addition, smokers should add an extra 35 mg to their daily intake to cover the losses from the harmful habit.


Many natural sources of ascorbic acid are available at any shop. However, water and high temperatures can reduce the suggested vitamin C content of foods. Therefore, the food preparation process can cause a loss of up to 50% of the total content! It is therefore worth remembering two important points. Firstly, the supply of raw vegetables and fruit should be increased. Secondly, meals should contain more plant products to ensure an optimal amount of the vitamin.

How much vitamin C is absorbed?

The body of healthy individuals is able to absorb 70 to 80% of the vitamin C supplied with the daily diet. However, the process of assimilation can be markedly reduced due to the influence of various factors. These include:

  • vomiting
  • smoking
  • digestive problems
  • use of certain medications (e.g. aspirin)
  • diseases causing malabsorption

What are the best natural sources of vitamin C?

While it might seem that the best natural source of vitamin C is lemon, the opposite is actually true. There are only 53 mg of the valuable ascorbic acid in 100 g of the fruit. It turns out that there are other and more beneficial products to use in your daily diet. We are referring to:

  • rosehips - 426 mg
  • yellow pepper - 183 mg
  • blackcurrant - 181 mg
  • parsley - 133 mg
  • red pepper - 128 mg
  • Kale - 120 mg
  • kiwifruit - approximately 93 mg
  • broccoli - approximately 90 mg

How to consume the best natural sources of vitamin C?

Since it is known that products rich in vitamin C are best consumed in their raw form, fruit and vegetable smoothies prove to be a valuable solution. Preparation of a smoothie is trivial. Just put washed and peeled products into a blender, add mineral water, milk or plant drink and blend until smooth. A solid vitamin bomb from natural sources of ascorbic acid will be an ideal form of a meal, e.g. for work. What's more, you can enrich the shake with additional ingredients. For example a serving of 100% Natural Whey Protein Concentrate or Veggie Protein Complex by Olimp Sport Nutrition.