Vitamin C – Do vegans need to worry?

Vitamin C is one vitamin that I’ve never really worried about before. As a vegan surely I eat so many different fruits and vegetables that I get enough vitamin C without even trying, right? I decided to do a little bit of research just to make sure!

We all know that a big dose of vitamin c can help to cure a common cold and this is not just an old wives tale! Vitamin C is very important for our skin, blood vessels, bones and cartilage as it helps to protect our cells. It also helps heal wounds by creating collagen in the body. As a vegan, one of the important qualities of vitamin C is its ability to improve the amount of iron we can absorb from plant-based foods, making it a good choice for preventing anemia. It has also been shown to lower the risk of diseases such as cancer and cardiovascular disease.

Vitamin C cannot be stored in the body so we need to be eating good sources of the vitamin every single day.  Do be careful though if you are taking a vitamin tablet as it has been shown that too much vitamin c can actually cause stomach problems. So where can we get our natural sources of this super vitamin?


The first things many of us reach for when trying to get a vitamin boost are fruits. The best fruits are oranges, kiwis, strawberries and blackcurrants.

Vegetables are good too though! The best sources are peppers, broccoli, sprouts, cabbage, cauliflower, spinach, peas and potatoes. Shockingly there is more vitamin c in white potatoes than in sweet ones but make sure you leave those skins on! Fresh fruit and vegetables are always best and eating them raw or lightly cooked prevents the vitamin C from leaching out. The best way to get your vitamins from potatoes is to bake them rather than boil them as the vitamin c can leach out into the water.

The takeaway message? Eat lots of different fruits and vegetables, raw or lightly cooked every single day for your vitamin C fix!

For more information on vitamin C make sure you visit the NHS or the NIH websites. Where is your favourite place to get your vitamin C? I’m much more of a vegetable fan myself!

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