At Dose, we're all about diving deep into the roots of wellness — and it turns out, vitamin C is a cornerstone. 

Let’s talk about why vitamin C is so important, what the benefits are, and some of the best vitamin C sources so you can maintain healthy levels.

What Is Vitamin C?

Vitamin C, also known by its more scientific name, ascorbic acid, is a crucial water-soluble vitamin that isn’t produced by the body. This means we need to obtain it through our diet or supplements. It's famed not just for its role as an antioxidant but also for its ability to contribute to many vital functions in the body. 

Unlike some nutrients, vitamin C dissolves in water and is delivered to the body's tissues but is not well stored, so we need a steady supply to keep our health on an even keel.

Why Is Vitamin C Important?

The stakes are high when it comes to this vibrant vitamin, and it punches well above its weight in maintaining our health. 

Here’s how vitamin C is key in your body's daily performance:

• Supports Collagen Production: It's a building block for collagen, an essential protein that helps keep our skin, blood vessels, and bones in tip-top shape.
• Enhances Iron Absorption: Vitamin C supports the body's ability to absorb iron from plant-based foods, aiding in energy production and helping maintain our body's fuel supply.
• Antioxidant Protection: It helps support the body during exposure to free radicals, which are unstable molecules that can harm cells if left unchecked.
• Supports Immune Function: This vitamin is a friend to your immune system, helping to maintain its defense against challenges.
• Supports Healthy Wound Healing: Vitamin C plays a role in healing by helping your body properly repair tissues.
• Maintains Healthy Skin: By supporting the natural regeneration process, vitamin C helps keep your skin looking radiant and healthy.

The role of vitamin C not only supports daily health but also primes the body to meet various challenges, from environmental stressors to the wear and tear of daily life. It's not just about avoiding scurvy these days — it's about enriching your body's resilience and vitality.

What Are the Best Sources of Vitamin C?

Now that you've got the scoop on what vitamin C is and why it's such a big deal for your health, let's dive into where you can find this nutrient. 

Sure, you could pop a dietary supplement, but why not go straight to the source? Nature offers a bounty of vitamin C-rich fruits and veggies, and who doesn’t love a bit of natural goodness? 

Let’s start with some of the most well-loved and accessible options:

1. Oranges

Oranges and orange juice might be a staple in your breakfast lineup — but they’re also a fantastic food source of vitamin C. One medium orange can serve up about 70 mg of vitamin C, which is close to the daily recommended intake for most adults. 

Oranges are a versatile option, whether you're juicing them, tossing them into salads, or enjoying them as a portable snack.

2. Cantaloupe

A slice of cantaloupe on a warm day isn't just refreshing; it's a boost of Vitamin C with every juicy bite. 

This melon is a significant source of vitamin C, providing about 65 mg per cup. That's a sweet way to help maintain your skin's and connective tissue's health. 

Cantaloupe is perfect for a quick snack, a flavorful addition to breakfasts, or blended into smoothies for a hydrating treat. Its natural sweetness can also help you satisfy those sugar cravings in a healthy, vitamin-packed way.

3. Red Pepper

Step aside, orange foods, there's a new vitamin C champion in town — red pepper. Crunchy, vibrant, and incredibly versatile, red peppers contain about 190 mg of vitamin C per cup, making them one of the richest vegetable sources of this vital nutrient. 

But the perks don't stop there. Red peppers are also packed with vitamins A and E, which contribute to eye health and skin vitality. Slice them into salads, roast them to bring out their natural sweetness, or dip them in hummus for a snack that's as nutritious as it is satisfying. 

4. Green Peppers

Think of green peppers as the quiet cousins of the vibrant red ones, still brimming with plenty of vitamin C but with a slightly more subtle flavor. 

A cup of chopped green peppers delivers around 120 mg of vitamin C, supporting the structure and function of blood vessels and enhancing your body's ability to repair itself. Their crisp texture makes green peppers perfect for adding a refreshing crunch to salads, stir-fries, or even as a raw snack with a dab of your favorite dip. 

If you're aiming to keep your vitamin levels as green as your peppers, these veggies are a must-have in your daily diet.

5. Limes

Don’t let their size fool you — limes pack a serious vitamin C punch. These small but mighty fruits bring a zesty flavor to any dish and are essential for more than just flavoring your favorite beverages. 

Incorporating limes into your diet can be as simple as squeezing a bit into your water for a refreshing twist or zesting them over cooked meals for that extra tang. 

They help spruce up your dishes and contribute significantly to your daily vitamin C intake, helping support everything from immune health to collagen production for healthier skin.

6. Kiwifruit

Kiwifruit might look unassuming with its fuzzy exterior, but inside lies a vibrant green treasure trove of vitamin C. One medium kiwifruit provides about 71 mg of this essential nutrient, slightly more than your average orange. This makes it an excellent choice for a vitamin C boost. 

Kiwifruit is also packed with other vital nutrients, including potassium and dietary fiber. Slice it into a fruit salad, blend it into your morning smoothie, or just scoop it right out of the skin with a spoon. It’s a small fruit with big benefits.

7. Bell Peppers

Bell peppers are the unsung heroes of the vitamin C world. While often overshadowed by their citrus cousins, these colorful vegetables actually contain more vitamin C than any typical fruit — up to 190 mg in just one cup.

Available in a variety of colors, each with its unique flavor, bell peppers are as versatile as they are nutritious. 

Toss them in a stir-fry, slice them into crunchy salad toppings, or simply snack on them raw to get a crisp, refreshing dose of vitamin C along with a good supply of vitamin A and fiber. They're a fantastic way to add a pop of color and nutrients to your meals.

8. Guava

If vitamin C had a poster child, guava would be it. This tropical superstar is off the charts, with a single guava fruit providing nearly four times the daily recommended intake of vitamin C. 

That's a lot of immune system love in just one piece of fruit. Guava is also rich in dietary fiber, which helps keep your digestion running smoothly. Whether you nibble on it raw, blend it into a vitamin-packed smoothie, or stew it down into a jam, guava adds a sweet, exotic twist to your diet that’s as tasty as it is beneficial.

9. Strawberries

Strawberries aren't just a summer treat; they're a potent source of vitamin C. Just one cup of these sweet, juicy berries delivers about 89 mg of vitamin C, which helps you edge closer to your daily target. 

Beyond their vitamin C content, strawberries are also rich in antioxidants, which play a crucial role in supporting your wellness during exposure to free radicals. You can blend them into smoothies, top off your cereals, or enjoy them fresh from the market — strawberries offer a tasty mix of flavor and nutrition, making every bite a step toward a healthier you.

10. Papaya

Papaya is another tropical fruit that's a vitamin C powerhouse. A single medium papaya can provide more than double the daily recommended amount of vitamin C, which is vital for your immune system, skin health, and more. 

This fruit is also rich in vitamin A and digestive enzymes, which support the filtration of unwanted elements from your body and aid in digestion. Papaya's sweet, buttery texture makes it perfect for fruit salads, blended drinks, or just eaten on its own with a squeeze of lime to enhance its tropical flavors.

11. Brussels Sprouts

These tiny, cabbage-like veggies pack about 75 mg of vitamin C per cup when cooked, making them a strong contender. 

Besides their high vitamin C content, Brussels sprouts are excellent for supporting healthy blood vessels and enhancing your body's natural defense mechanisms. 

Roast them with a drizzle of olive oil and a pinch of sea salt for a delicious, crispy side dish, or shred them raw into salads for a crunchy texture. Embracing Brussels sprouts can significantly amp up your nutrient intake, proving that good things often come in small, leafy packages.

12. Grapefruit

Grapefruit is a citrus fruit known not just for its unique tangy and slightly bitter taste but also for its impressive vitamin C credentials. 

Half a medium grapefruit contains about 38 mg of vitamin C, which contributes to maintaining the effectiveness of your immune function and skin health. Grapefruit is also a good source of antioxidants and other vitamins, supporting your health in multiple ways. 

Whether enjoyed in slices, juiced for a refreshing drink, or added to salads for a zesty flavor, grapefruit is a versatile addition to a health-conscious diet. Plus, its refreshing taste can be a bright start to the morning or a revitalizing pick-me-up during the day.

How Can You Optimize Your Vitamin C Intake?

Getting the right amount of vitamin C is key to maximizing its health benefits, from supporting immune function to enhancing skin health. 

Here are some practical tips to ensure you're getting the most out of this essential nutrient:

• Sip Your Vitamin C: Jump-start your day with our Dose for Immunity. It’s a quick and delicious way to boost your vitamin C intake with natural ingredients like amla and acerola, enhanced with ginger, lemon, and a potent extract of elderberry.
• Consult Healthcare Providers: Before adding a new supplement or multivitamin to your routine, especially if you have underlying medical conditions or ailments, it's wise to seek medical advice. Healthcare professionals can guide you on the right amount of vitamin C to suit your specific health needs and help prevent vitamin C deficiency.

Ready To Unleash the Power of Vitamin C?

And there you have it — 12 fantastic sources of vitamin C that are as delicious as they are nutritious. 

From the sun-kissed sweetness of oranges to the robust goodness of Brussels sprouts, each source offers unique flavors and a host of health benefits. 

At Dose, we're committed to making your wellness journey as easy and enjoyable as possible with our specially formulated Dose shots. Packed with clean, functional ingredients, they provide exactly what you need to maintain balance and health every day. 

So why wait? Boost your vitamin C intake and enrich your health with Dose, where good things in mean good things out.

Sources:

Vitamin C | Health Professional Fact Sheet | NIH

Vitamin C | Daily Value | Mayo Clinic

6 Foods With More Vitamin C than an Orange | EatingWell

What To Know About Fat-Soluble Vitamins | Cleveland Clinic

Kiwi Health Benefits | Cleveland Clinic

All the Reasons You Should Eat Strawberries | Cleveland Clinics