4 tips to help you get more Vitamin C into your diet

From supporting the immune system to promoting healthy skin, vitamin C plays a crucial role in many of the body’s everyday functions.

This often underestimated water-soluble nutrient is involved in everything from collagen production to antioxidant defense. While vitamin C is easily obtained through diet and deficiency is relatively uncommon, many American adults don’t consume adequate amounts of this nutrient. Although vitamin C plays a crucial role in health and wellness during winter months, it’s important to work vitamin C-rich foods into your meal plan year-round.

Vitamin C supports the immune system by helping immune cells function effectively. Research shows that vitamin C contributes to the production and activity of white blood cells, which help protect the body against infections. It also acts as an antioxidant, helping reduce oxidative stress caused by illness, seasonal changes, air pollution and other everyday environmental factors. While vitamin C won’t necessarily prevent colds, evidence suggests adequate intake may shorten the duration and severity of symptoms.

Vitamin C is essential for collagen synthesis, the structural protein that gives skin, joints and connective tissues their strength and elasticity. Without enough vitamin C, collagen production declines, which can affect skin health, wound healing and joint integrity. This makes vitamin C especially relevant in January, when dry winter air and post-holiday stress can take a toll on skin. Adequate intake supports skin repair, helps maintain firmness and may even reduce visible signs of aging over time.

As a powerful antioxidant, vitamin C helps neutralize free radicals that can damage cells and contribute to chronic disease. Studies associate higher vitamin C intake with improved blood vessel function and modest reductions in blood pressure, supporting overall cardiovascular health. Including vitamin C-rich foods as part of a balanced post-holiday eating plan can help protect long-term health while adding freshness, color and flavor to meals.

Vitamin C enhances the absorption of non-heme iron, the form of iron found in plant foods such as beans, lentils and leafy greens. This is particularly helpful for individuals following plant-forward diets or those prone to low iron levels. Pairing vitamin C-rich foods with iron-containing meals boosts iron absorption, helping to support energy levels and reduce fatigue.

Vitamin C is abundant in many fruits and vegetables. It’s well-known that citrus fruits like oranges, tangerines and lemons, which are in season now, are an excellent source of vitamin C. Other vitamin C foods include bell peppers, broccoli, Brussels sprouts, kale and other leafy green veggies as well as strawberries, kiwi and tomatoes. Because vitamin C is sensitive to heat, consuming some of these foods raw or lightly cooked helps preserve their nutrient content. Generally, consuming vitamin C-rich foods contributes to overall improved nutrition as they also boast other health-promoting vitamins, minerals, antioxidants, fiber and beneficial plant compounds.

So how much vitamin C do we need? The recommended dietary allowance for vitamin C is 75 mg per day for women and 90 mg per day for men. Smokers require additional vitamin C due to increased oxidative stress. Eating one to two high-vitamin C fruits, like an orange or kiwi, plus one to two cups of vegetables like bell peppers or spinach, can easily meet your daily vitamin C needs.

Here are four practical ways to boost vitamin C in your diet:

1. Eat more citrus fruits: Oranges, grapefruits, tangerines and mandarins are classic vitamin C powerhouses. Include citrus as an easy snack or an ingredient in salads. Use citrus juice in marinades and sauces for seafood, poultry or tofu.
2. Add bell peppers to meals and snacks: Try adding colorful bell peppers to salads, pastas and stir-fry dishes. Enjoy raw bell peppers as a crunchy snack with hummus.
3. Enjoy a variety of fruit every day: Add fruit like kiwi, strawberries, papaya and pineapple to yogurt, smoothies, oatmeal and other dishes.
4. Choose vitamin-C-rich vegetables: Include other vegetables like broccoli, Brussels sprouts, cauliflower, spinach and tomatoes in your meal planning.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.