Vitamin C


Vitamin C is a nutrient that can help our bodies to make collagen, protect our cells, and support our immune system. It also helps to keep our brain and nervous system healthy. Another benefit of this antioxidant is that it supports our body’s healing process. 

Because our bodies cannot make Vitamin C, we need to get it from our food. Fruits and vegetables are the best sources for this vitamin. If you do not eat enough fruits and vegetables it could put you at risk for a vitamin C deficiency. Eating a variety of servings of fruits and vegetables each day can help you get enough vitamin C. 

Food Sources of Vitamin C

  • Fruit Sources: Citrus fruits (kiwi, lemon, oranges, grapefruit), strawberries, tomatoes, cantaloupe
  • Vegetable Sources: White potatoes, bell peppers, cabbage, broccoli, spinach, cauliflower, brussel sprouts

Importance of Vitamin C 

  • Vitamin C can help prevent or treat health conditions like heart disease. 
  • Evidence suggests that eating more fruits and vegetables can lower the risk of most types of cancer because of their high vitamin C content. 
  • When you have enough vitamin C in your diet it could decrease the length and reduce the symptoms of the common cold.
  • Vitamin C also helps your body to process other nutrients like iron from plant-based foods.


Written by: Lauren Hinze, EFNEP Student Intern

© 2024 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

For our disclaimer, liability, and contact information click here