The benefits of Vitamin C

There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, vitamin C can have a huge impact on your health from the inside out, quite literally. In fact, vitamin C works to improve everything from your skin health to your immune function and just about everything in between. By incorporating just a few servings of vitamin C foods in your diet, it’s simple to take advantage of all the health benefits that this vitamin has to offer.

So how much vitamin C do you need per day, and how can you maximize your intake to reap the benefits? Well let’s talk about what Is Vitamin C and what role does it play in the body?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the health of the body’s connective tissue. Vitamin C can also help protect the health of your heart, repair and restore tissues and boost the absorption of other nutrients in the body.

Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet. A deficiency in this important vitamin can wreak havoc on health, causing symptoms like easy bruising, bleeding gums, fatigue weakened immunity and, in severe cases, scurvy.

Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C rich fruits and vegetables your daily diet. The benefits of vitamin C may include enhanced iron absorption, better immune function, plus a reduced risk of conditions like gout and heart disease.

The best way to meet your vitamin C needs is by incorporating a few foods rich in vitamin C into your diet. Here are some examples:-

  1. Red Peppers
  2. Kiwifruit
  3. Guava
  4. Green Bell Pepper
  5. Orange
  6. Strawberries
  7. Papaya
  8. Broccoli
  9. Kale
  10. Parsley
  11. Pineapple
  12. Brussels Sprouts
  13. Cauliflower
  14. Mango
  15. Lemon
  16. Grapefruit
  17. Honeydew
  18. Peas
  19. Black Currants
  20. Tomatoes


If you feel like you need a boost in vitamins especially around the cold and flu season or if your recovery after training isn’t as good as it should be, why not try one of our individualised meal plans from The Chief Life. We personalise each plan to your goals and tastes.  Start to feel more energised and in charge of your health today.



Nicole McDermott

I am passionate about working with people on a holistic level to balance hormones, improve mood, manage weight all whilst educating people on the benefits of a balanced whole foods diet. Follow more great advice from Nic here.