Where do vegans get Vitamin C?

Vitamin C is the easy one, right? Not necessarily.


Vitamin C is important for the growth and repair of all the tissues in the human body. It helps make collagen, an important protein that is one of the basic components in the skin, cartilage, tendons, ligaments, and blood vessels.  It can also help your body absorb iron from the foods you eat.


It’s important to remember that when you’re planning your meals to include sources of vitamin C, so let’s have a look at where you can find enough of the C’s.


If you only eat an apple a day, it will not cut it and it will not be enough to cover your daily needs. Aim to eat fruit or vegetables with every meal, including snacks and make green leafy vegetables a staple of your dinners and then you will be on the right track.

Fresh fruit and vegetables are always best eaten soon after picking but if you are keeping them in the fridge for a couple of weeks, you’ll be better off with frozen produce. This is especially true for berries that are usually frozen within hours of picking, thus preserving their nutrients far better than when they spend days in transport and on shop shelves. The best vegan sources of vitamin C are citrus fruit, papaya, pineapple, melon, strawberries, raspberries, blueberries, blackcurrants, kiwi, mango, broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach, spring greens, tomatoes, peppers, and potatoes.


Are supplements needed?

It is always best to get this vitamin from food and not from supplements. The food that is rich in Vitamin C, is usually nutrient dense and comes with many added benefits. Although it is easy to get enough vitamin C from a healthy diet, many people eat mostly processed food, which probably will lead to a low level of Vitamin C. If you smoke, it makes it even harder, because smoking reduces Vitamin C in the body.  Supplementing with vitamin C should always be the last resort, but if you do fall into the bracket of smoking and processed food, I would advise you to speak to a GP and check your levels.  It’s never a good idea to self-medicate, please take care.  If you do take large amounts of vitamin C, it will not cause any serious issues, but can give you really bad stomach pain, diarrhea, and flatulence.


ALWAYS remember, try to get your vitamins through food as much as possible. Now go get your daily vegan dose in one of these:

*1 orange

*1 sweet pepper

*1 kiwi fruit

*8 strawberries,

*100g portion of cooked

*50g raw broccoli

*130g cooked kale

*140g cooked spring greens

*300g cherry tomatoes

*300g portion of berries


Much Love,



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