Health & Wellness

25 Seasonal Vitamin C Sources

December 7, 2022

Serenity Here
I devour health and wellness information, and love to share everything that works in my life, so you can use the same self care and lessons in yours!
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Learn where to get your vitamin c, and the many other health benefits other than immunity.

I feel like this is one of those vitamins that we’ve known about since we were kids. Drink your orange juice, it’ll keep you from getting sick! 

I always think of oranges when I think about vitamin c. 

Vitamin c may have been one of the quickest sold out vitamins during the pandemic. Thank goodness I already had a bunch on hand, but holy mole, it was hard to come by. That, and of course, toilet paper! 

But, I’ve been really interested lately not only in what I can supplement to better my health, but the source and the benefit. Like, what else should we know about vitamin c. Is it good for other things other than immunity? And, where else can I get it other than the obvious? 

Not only that but I think cost and convenience also play a role. If I can get my daily dose from an orange, should I just eat the orange? Isn’t that less expensive than a bottle of vitamin c. 

There’s a lot to factor in, so get cozy, and let’s unpack it all. 

The reality is that our food supply has changed. Our food sources aren’t chalk full of all the nutrients that they used to have. Our soil and farming practices have devolved in sense, and therefore our food supply. Boo, I know. 

I mean, an orange from 1800 and an orange today, just ain’t the same!

And not all vitamins and supplements are created equal. That needs to be considered too. Where you’re getting your vitamins and supplements is just as important as where you’re getting your food. 

Consumerism is big business, and the vitamins and supplements on the market aren’t as heavily regulated as they probably should be, so it’s worth doing your homework. 

Lucky for you, I’ve done mine, so you can piggy back off me! 

Alright friend, let’s dive into the almighty king of vitamins, The Ms. vitamin c. 

She’s a game changer and plays more roles than just immunity booster. 

So why do we need vitamin c, and why is it so important? 

I thought you’d never ask. 

Vitamin c at its core is an antioxidant (antioxidants remove potentially damaging agents from our cells), and one that we get from food. 

It helps our cells fight off the bad guys that get in, because for all of us, our bodies fight a battle we usually have no idea about. Thanks bod, for having my back!

That’s where the immunity fighting action comes into play. We need a strong immunity built up – an army, to fight off the bad guys, the ones that come in and make us sick!

The bigger the army, the better the fight. AKA, keeping you well and not getting you sick. Oh, and bonus, vitamin c is great for your skin – ladies. 

Most experts report 500 – 2000 milligrams as what to shoot for. 

2000 is starting to become the buzz word though, the true sweet spot. 

We don’t store this stuff in the body for a rainy day, so the likelihood of overdose is slim, however, too much can take a toll on that tummy, so just have some awareness. 

Food or Supplement? 

Both have their perks, but when you get your source from food, well, it doesn’t get any more natural than that, plus you get all the other vitamins and nutrients from the source of food, so that’s an added bonus. But how much food do we need to consume in a day to get what we need? Here’s a seasonal breakdown, and then I’ll let you decide what’ll work for you. 


  • Half Cup Acerola Cherries: 825 mg 
  • One Kakadu Plum: 436 mg 
  • Piece of Guava – 126 mg
  • Cup of Broccoli: 74 mg
  • One Cup Lychee: 71 mg 
  • One Cup Strawberries: 59 mg


  • One Large Sweet Yellow Pepper: 342 mg 
  • 1 Cup Blackcurrants: 200 mg 
  • One Green Chili Pepper: 109 mg
  • Small Piece Papaya: 95 mg 
  • One Cup Kale: 93 mg 
  • One Red Chili Pepper: 65 mg
  • Half Cup Green Pepper: 60 mg
  • One Cup Cantaloupe: 59 mg
  • One Cup Tomato Juice: 45 mg


  • One Cup Orange juice: 97 mg
  • One Cup Cooked Broccoli: 74 mg
  • One Medium Orange: 70 mg 
  • One Cup Butternut Squash: 29 mg


  • One Cup Rose Hips: 426 mg 
  • One Cup Mustard Spinach: 195 mg
  • One Guava: 126 mg 
  • One Papaya: 95 mg 
  • Half Cup Red Pepper: 95 mg
  • Medium Kiwi: 70 mg
  • Half Cup Red Cabbage: 40 mg

It’s helpful to know what foods to incorporate and compare that to how much you need to supplement. 

Obviously, if your aim is for 2000 mg daily, which is typically recommended, it’s hard to do with food alone. 

However, don’t let that stop you from eating things in season that give you a boost. Every little bit counts in keeping us on our game. Plus, why not get it from multiple sources?!

And for you ladies, let’s talk hormones. As we covered, we often equate this powerhouse to keeping us healthy when the sickies roll around. But, that’s not the only thing this gal is good for. 

It’s no secret that Iron is important for women. However, the absorption of Iron can be difficult, so adding in a sidekick, vitamin c, is the way to go. It helps assist in the absorption of Iron. This is super helpful to those who follow a plant based diet!

Brain Fog?

 This is one that I often hear from women with hormones that are off balance. I had this when I was pregnant, and it spilled over postpartum too. Well, vitamin c to the rescue. 

She’s great for brain health, so it’s a no-brainer (pun intended) to ensure you get enough, to keep that brain of yours as healthy as can be, and eliminate brain fog that might creep in. 

Moody lately? 

Me too. Yep, you guessed it, great for mood boosting too. Who doesn’t want to be in a better mood? I feel like this one takes the cake. Sadness, anger, confusion – be gone!

In times of stress, your adrenal glands soak up vitamin c, so in order to regulate the stress hormone – cortisol, we need ample amounts of the vitamin. This way we feed the monster, so we don’t become a monster! JK. 

But really, the adrenal glands have one of the highest concentrations of vitamin c in comparison to your other organs, so someone pass the rosehip please. 

Progesterone is something I am always looking for ways to increase. 

I’m estrogen dominant, so this means on the flip side of that, I need to increase my progesterone to bring down my estrogen. . 

Vitamin c can help, and there are numerous benefits for women’s health. Pms relief, heavy period reduction, and hormonal acne, to name a few. 

Bottom line, wherever you decide to get your vitamin c, just make sure you’re getting it. Your hormones will thank me later. 

What’s your favorite source for vitamin c? Let me know in the comments below. Mine’s broccoli!

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