Vitamin C is one of the most widely recognised nutrients in the world — and for good reason. Your body cannot produce it, yet it relies on this essential vitamin for hundreds of daily functions, from immune defence and collagen building to repairing tissue after stress or illness. Whether you’re supporting winter immunity or looking to enhance skin health naturally, Vitamin C remains one of the most effective and trusted nutrients we can include in our diets.
Why Vitamin C Is Essential
Vitamin C (ascorbic acid) plays a crucial biochemical role in the body. It supports:
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Immune defence by strengthening white blood cells
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Collagen production, the protein that keeps skin, joints and connective tissue strong
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Antioxidant protection, neutralising free radicals generated by stress, pollution, exercise and ageing
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Iron absorption, helping prevent fatigue associated with low iron levels
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Wound healing, as it helps rebuild tissues and supports the body’s natural repair processes
Because Vitamin C is water-soluble, the body doesn’t store it — meaning we must consume it consistently through food.
Food Sources: Kiwi, Peppers & Citrus
You don’t need supplements to meet your daily Vitamin C needs; nature provides it abundantly.
Kiwi
One kiwi contains more Vitamin C than an entire orange. It’s also rich in vitamin K, fibre and antioxidants, making it an ideal skin-supporting fruit.
Bell Peppers
Red and yellow peppers are among the highest natural sources of Vitamin C. They provide up to three times more than oranges per serving and contain carotenoids that support eye and skin health.
Citrus Fruits
Oranges, lemons and grapefruits remain classic immune-boosting staples. They offer not only Vitamin C but also flavonoids — plant compounds that work synergistically to enhance antioxidant activity.
Other honourable mentions include strawberries, broccoli, guava and blackcurrants.
Benefits: Collagen, Immunity & Antioxidants
1. Collagen Production for Skin & Joints
Vitamin C activates enzymes required to form collagen — the protein responsible for skin elasticity, firmness and wound repair. Consistent intake may support smoother skin, faster healing and healthier cartilage.
2. Stronger Immune Function
Vitamin C fuels the activity of neutrophils, lymphocytes and other immune cells. It also helps reduce the harmful impact of inflammation during illness, making it essential during seasonal changes.
3. Potent Antioxidant Protection
Modern life exposes us to oxidative stress daily. Vitamin C neutralises free radicals before they can damage cells, helping protect the heart, skin and immune system while supporting long-term wellbeing.
Absorption Tips
To get the most out of your daily Vitamin C:
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Spread your intake throughout the day — small amounts absorb better than one large dose.
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Pair Vitamin C with plant-based iron (such as spinach or lentils) to improve iron absorption.
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Avoid overcooking vegetables, as heat reduces Vitamin C content.
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Combine Vitamin C with colourful fruits or herbs like berries and parsley to maximise antioxidant synergy.
A balanced diet with fresh fruits and vegetables is the simplest and most effective way to keep your levels topped up.
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