When you think of vegan Vitamin C, a water soluble vitamin, oranges probably pop into your mind first. But the plant kingdom is bursting with a vibrant array of alternatives that pack just as much—if not more—of this essential nutrient.
Think basic like kale, broccoli, or even exotic like guava—each one a powerhouse for immunity and overall wellness. Whether you're craving crunchy greens or sweet, juicy fruits, vegan-friendly sources of Vitamin C are everywhere.
Let’s dive into these unsung heroes of the plant world, how they support your health, and why they’re worth adding to your plate.
Key Takeaways
What Vitamin C (Ascorbic Acid) Does for the Body
Vitamin C isn't just about avoiding the common cold as it has multiple health benefits.
It's a fundamental player in skin health and collagen production (hello, glowing, healthy skin), forming blood vessels, iron absorption, protecting your cells from oxidative stress, and boosting your immune system.
Due to its antioxidant properties, vitamin C can help prevent a number of chronic diseases, including cardiovascular disease, cancer, age related macular degeneration, and gout. Taking vitamin c is also beneficial for those undergoing hormone replacement therapy.
For vegans, it's especially vital because it enhances increased iron absorption from plant-based foods, helping prevent anemia.
Lesser-Known Vitamin C Rich Fruits
Diversifying nutrient sources helps maintain a balanced and healthy diet. Especially for anyone eating a plant based, vegan, or even those who are invested in optimal health.
The cool thing is, you now have a wealth of vitamin C sources at your fingertips, far surpassing the everyday orange.
Top Five Fruits Packed With More Vitamin C Than an Orange
While citrus fruits are well-known vitamin C champions, there is a whole world of other nutrient-rich options to explore, including some that outshine oranges in their vitamin C content.
Fruit | Vitamin C Per Ounce | Additional Benefits | |
|---|---|---|---|
Yellow Bell Pepper | 52 mg |
| |
Guava | 64 mg |
| |
Blackcurrant | 180 mg | Gamma-Linolenic Acid, Flavonoid | |
Strawberry | 58 mg | Manganese, Folate | |
Kiwi | 26 mg | Vitamin K, Copper |
The Top Green Vegetables Rich in Vitamin C for Vegans
Vitamin C isn’t confined to fruits; many green vegetables are brimming with this essential nutrient, making them perfect for vegan diets.
Green leafy vegetables offer a treasure of nutritional benefits that most people overlook. Green vegetables serve as an excellent source of dietary fiber and essential fatty acids.
They support a well-rounded diet, contribute to heart health, and aid in digestion. Not to mention, these leafy greens become a beneficial choice for both your individual health and the climate because of its low environmental impact compared to some animal products.
Vegetable | Vitamin C Per Content | Additional Benefits | |
|---|---|---|---|
Kale | 80 mg per cup |
| |
Spinach | 8 mg per cup |
| |
Cooked Swiss Chard | 31 mg per cup | Magnesium, Vitamin A | |
Boiled Collard Greens | 35 mg per cup | Calcium, Protein | |
Raw & Chopped Mustard Greens | 39 mg per cup | Antioxidants, Vitamin E |
Beyond just their vitamin C content, these veggies act as little powerhouses of nourishment, naturally enriching your meals with essential vitamins and minerals with no synthetic additives needed.
They all are versatile enhancing everything from salads to hearty stews that get you full.
Vegan Sources of Vitamin C in Nuts and Seeds
When you have a diet that doesn't involve animal products, finding varied pathways to essential to keep you going. And although nuts and seeds might not be the first thing that comes to mind when thinking about vitamin C, some varieties offer small amounts that complement their other nutritional benefits.
Adding nuts and seeds into your diet becomes not just an alternative to the classic orange but a vital component in maintaining bone health and preventing deficiencies.
Nut/Seed | Vitamin C Per Content | Additional Benefits | |
|---|---|---|---|
Chia Seeds | 0.5 mg per ounce |
| |
Pumpkin Seeds | 0.1 vmg per ounce |
| |
Chestnuts | 7.6 mg | B1, B2, Vitamin A | |
Sunflower Seeds | 0.4 mg per ounce | Antioxidants, Protein | |
Pistachios | 1.4 mg | calcium, folate |
When to Consider Taking Vitamin C Supplements
The recommended dietary allowance for vitamin C is 90 mg for adult men and 75 mg for adult women. The tolerable upper intake level for vitamin C is 2000 mg per day.
While a balanced vegan diet can often meet daily vitamin C needs, vitamin C supplementation might be necessary for individuals with a need for higher vitamin C levels, such as pregnant women, athletes, or those recovering from illness.
Look for vegan-friendly supplemental vitamin C made without animal-derived gelatin and which has a friendly, clean mission.
Brands like Performance Lab offer dietary supplements such as a Vitamin C, rice capsule that is easy on the gut, and is an overall high-quality, ethical supplement that supports a plant based lifestyle while promoting optimal health. too
Personally, I feel like it is a powerful choice for those who want their nutrition to align with both their wellness goals and their values to supplement with when eating certain foods just can't be obtained. Because let's face it, life gets busy and prepping and cooking can be a hassle.
Vitamin C Deficiencies
Severe vitamin C deficiency, often called scurvy, is a condition where the body struggles to produce collagen due to insufficient ascorbic acid. While rare in developed countries, it can still affect people with restrictive diets, alcohol use, or issues absorbing nutrients properly.
Signs of Vitamin C Deficiencies
How to Ensure You Have Sufficient Vitamin C In Your Diet
TIP:
FINAL THOUGHTS
Vegans and plant based lifestyle-ers have a wealth of vitamin C-rich foods to choose from, spanning colorful fruits, leafy greens, and even seeds.
By diversifying your plate and incorporating these nutrient-packed options, you can easily meet your daily requirements while enjoying vibrant flavors. Whether you rely on natural sources or add a high-quality vegan supplement, your body will thank you with better immunity, glowing skin, and overall vitality.
Don’t stop at oranges—embrace the full spectrum of plant-based vitamin C and take your vegan lifestyle to the next level!
What is your favorite way to add vitamin C into your diet? Start the conversation and comment below.
