Most people know that if you don’t get enough vitamin C, you get scurvy (major sign: bleeding from everywhere) but did you know that the Americans called English people ‘limeys’ because of the habit of carrying limes (and other citrus) on sea voyages, once the link between eating these and avoiding the aforementioned disease was made? It took decades to establish, and more lives lost to scurvy than combat as, naturally, people were resistant to a new idea, but the English navy got there in the end.

And as for guinea pigs? Well, we have our inability to produce vitamin C in our own bodies. Guinea pigs can get scurvy too. However, the vast majority of animals can make it themselves. Lucky things.

So, what’s the lowdown on vitamin C? Think of it as your body’s bubbly little friend, antioxidant powerhouse, and all-around wellness wonder. While this water-soluble vitamin might get all the glory during cold and flu season (hello, orange juice ads and…er…Lemsip), its benefits go way beyond helping you fight off the sniffles.

In this post, I’m discussing why vitamin C deserves a starring role in your daily diet, what happens when you skimp on it, how to get more of it, and even how it teams up with other nutrients like a true wellness wingman.

🧠 What does Vitamin C actually do?

Vitamin C (fancy name: ascorbic acid) is like the multi-tool of the nutrition world. It plays several vital roles in the body:

• Immune support – It helps white blood cells do their job, and even helps them live longer.
• Collagen production – Think skin, cartilage, tendons, and blood vessels. Vitamin C keeps them strong and springy.
• Antioxidant action – It fights off harmful free radicals that can damage your cells.
• Iron absorption – It helps convert plant-based (non-haem) iron into a form your body can absorb.
• Wound healing – Vitamin C is involved in tissue repair and regeneration.
• Brain function – It supports neurotransmitter production and cognitive performance.

🚨 Signs you might be a little low

If your vitamin C tank is low, your body might start waving red flags like:

• Fatigue and irritability
• Weak immunity and frequent colds
• Slow wound healing
• Dry, rough, or bumpy skin
• Bleeding gums and tooth problems
• Joint pain and bruising

🚬 Smoking and vitamin C: A toxic relationship

Here’s a fun (but alarming) fact: smokers need up to 35 mg more vitamin C per day than non-smokers. Why? Because smoking increases oxidative stress and burns through your vitamin C stores faster than a guinea pig devours leafy greens (and now we know why).

So, if you smoke—or are exposed to second-hand smoke—you need to be extra mindful of your C intake.

🥦 Where to find It: top sources of vitamin C

Mother Nature went all out with this one. You can find Vitamin C in all sorts of delicious, colourful foods:

• Fruits: Oranges, kiwis, strawberries, grapefruit, guava, papaya, mango
• Veggies: Bell peppers (especially red), broccoli, Brussels sprouts, kale, spinach, tomatoes
• Herbs: Parsley and thyme (sprinkle them on everything!)

Pro tip: Vitamin C is heat-sensitive, so enjoy fruits raw and lightly steam or roast veggies to preserve the goodness.

Also, the carnivore diet, while eliminating junk foods, really doesn’t work for everyone and can lead to scurvy in some people. While meat does contain some vitamin C, some people will struggle with absorption and put their health at risk. Top source? Calf thymus at 49.2mg per 100g. Or…you could just eat some peppers.

🤝 Teamwork makes the nutrient dream work

Vitamins and minerals don’t work in silos—they’re the original dream team. One standout partnership? Vitamin C + Iron.

Plant-based (non-haem) iron isn’t as easy for your body to absorb as animal-based (haem) iron. But when you pair iron-rich foods like lentils or spinach with a source of vitamin C (think lemon juice or bell peppers), your body becomes way more efficient at absorbing that iron.

A hearty lentil dahl with spinach and a generous squeeze of lemon is not just delicious – it’s full of the good stuff!

📝 A vitamin C-packed daily meal plan

Here’s a sample menu to help you max out your vitamin C (and boost absorption too):

☀️ Breakfast

• Porridge topped with sliced kiwi, strawberries, and a sprinkle of chia seeds
• A glass of freshly squeezed orange juice
• Green tea

🥗 Lunch

• Mixed greens salad with grilled chicken, cherry tomatoes, bell peppers, and a lemon vinaigrette
• Whole grain bread with hummus
• Fresh papaya or a handful of pineapple chunks for dessert

🍵 Snack

• Red pepper slices with guacamole
• Herbal tea with a splash of lemon

🌙 Dinner

• Stir-fry with tofu, broccoli, snow peas, and bell peppers, served with brown rice
• Spinach salad with a citrus vinaigrette
• Mango for dessert

🛌 Before Bed

• Chamomile tea with a wedge of lemon

💡 Tips to boost your daily vitamin C intake

1. Snack on fruit – Top stars include guava (no. 1), kiwis, strawberries, and of course citrus fruit.
2. Add peppers – Toss raw bell peppers into wraps, salads, and dips.
3. Get into herbs – Fresh parsley and thyme are surprisingly rich in C.
4. Drink your greens – Smoothies with kale, spinach, and fruits are vitamin-packed.
5. Lemon everything – A squeeze of lemon juice on veggies, in water, or over grains can enhance flavour and nutrient absorption.
6. Avoid sugar! – It uses the same pathway in the body as C, so any sugar or carb intake will compete and probably win.

✨ Final thoughts

Vitamin C might not be the flashiest nutrient on the block, but it’s definitely one of the hardest working. It keeps your immune system humming, your skin glowing, and your cells protected from everyday wear and tear. With a few simple dietary tweaks, you can easily keep your C levels at an optimum level.

And remember: when it comes to health, the magic is often in the synergy. So let vitamin C be the friendly connector in your nutrient circle. Eat colourful, eat fresh, and let your meals be your medicine.

If you’d like any further information on how to optimise not just C, but all the nutrients you need for a healthy life, or a printable meal-plan like the one above, contact me at jop.naturalnutrition@gmail.com.