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Vitamin C, also known as ascorbic acid, is essential to maintaining our overall health. This powerhouse vitamin is crucial for various bodily functions, including maintaining skin, blood vessels, bones, cartilage and wound healing. Ensuring adequate vitamin C intake can help bolster your immune system, support healthy skin, improve bone health, and more. Here’s a closer look at the primary sources of vitamin C, its role in bone health, and tips on maximising its intake.

Top Sources of Vitamin C


  1. Citrus Fruits: Oranges, lemons, limes, grapefruits, and tangerines are renowned for their high vitamin C content.
  2. Berries: Strawberries, raspberries, blueberries, and blackberries are excellent sources of vitamin C.
  3. Kiwifruit: Just one kiwi can provide more than the daily recommended vitamin C intake.
  4. Papaya: A rich source of vitamin C, packed with other beneficial nutrients.
  5. Pineapple: It contains a good amount of vitamin C and bromelain, an enzyme beneficial for digestion.
  6. Mango: Offers a moderate amount of vitamin C and is also rich in vitamin A.
  7. Guava: Extremely high in vitamin C, offering much more than oranges.


  1. Bell Peppers: Red bell peppers contain more vitamin C than green ones.
  2. Broccoli: A great source of vitamin C, also rich in fibre and vitamins A and K.
  3. Brussels Sprouts: These provide vitamin C and are high in antioxidants.
  4. Spinach Contains a moderate amount of vitamin C, iron, and other nutrients.
  5. Kale: Another leafy green rich in vitamin C and other vitamins and minerals.
  6. Cauliflower: Offers a decent amount of vitamin C and can be easily incorporated into various dishes.
  7. Tomatoes: Fresh tomatoes and tomato juice are good sources of vitamin C.


  1. Parsley: Fresh parsley is surprisingly high in vitamin C and can be used as a garnish or ingredient.
  2. Thyme: Another herb rich in vitamin C.

Other Sources

  1. Chillies: Both red and green chillies have a high vitamin C content.
  2. Acerola Cherries: Extremely high in vitamin C, often available in supplement form due to their potency.

The Role of Vitamin C in Bone Health

Vitamin C is crucial in bone health, often overshadowed by its more well-known benefits. Here’s how vitamin C contributes to stronger bones:

  1. Collagen Formation: Vitamin C is essential for synthesising collagen, a primary component of bone tissue. Collagen provides the framework for bone mineralization, helping bones remain strong and resilient.
  2. Antioxidant Properties: Vitamin C is an antioxidant that helps protect bone cells from oxidative stress. This protection is vital for preventing bone loss and maintaining overall bone health.
  3. Calcium Absorption: Vitamin C enhances the absorption of calcium, another critical nutrient for bone health. Adequate calcium absorption ensures that bones remain dense and strong.
  4. Bone Density: Studies have shown that adequate vitamin C intake increases bone density. This is particularly important for the prevention of osteoporosis and other bone-related conditions.
  5. Reduction of Inflammation: Vitamin C’s anti-inflammatory properties can help reduce the risk of chronic inflammation, a known factor in bone degradation and loss.

Tips for Maximising Vitamin C Intake

  1. Eat Fresh: Stored fruits and vegetables’ Vitamin C content can diminish over time, so consuming them fresh is ideal.
  2. Minimal Cooking: Vitamin C is water-soluble and can be lost during cooking. Steaming or microwaving vegetables can help retain more of their vitamin C content.
  3. Diversify Your Diet: Including various fruits and vegetables ensures a good vitamin C intake and other essential nutrients.


Incorporating these vitamin C-rich sources into your daily diet can help you meet your nutritional needs, promoting overall health and well-being. From boosting your immune system to supporting skin health and bone density, vitamin C is a crucial component of a balanced diet. For more detailed information and personalised advice on maintaining optimal health, visit the London Osteoporosis Clinic.

By embracing a diet rich in vitamin C, you can enjoy a healthier, more vibrant life. Let’s celebrate this vital nutrient and its role in keeping us strong and resilient!