6 Great Ways To Get Vitamin C (Without Supplements!)

Written by Stacy Harrison

All of your vitamins are important — vital, even. Salespeople will use this fact to try to sell you supplements every day, and their vitamin is always the one you can’t live without. They’re not wrong, but that doesn’t mean their pill is the best choice.

While supplements are definitely a useful tool to balance out an unbalanced diet, humans are made for food, so why not get your vitamins the regular way? Vitamin C, especially, is a huge market.

But you can just as easily — and probably more cheaply — incorporate your vital nutrients into your daily diet with less exotic foodstuffs. To get your daily vitamin C, here are some easily accessible foods that you can get for non-pharmaceutical prices.

Red Currants

This ordinary food is a staple of European gardens and also grows extremely well here in the USA. It has a high concentration of vitamin C, at 58-81mg per 100g, and there are many recipes from centuries of culinary tradition behind it. 

Article continues below


Cantaloupe is a fairly concentrated source of vitamin C (42mg/100g), and it’s easy to eat in large quantities because it's both affordable and delicious.

Rose hips

Rose hip is also extremely well established in European tradition, and is usually made into a jam or jelly. This incredible food is absolutely delicious on bread, and contains 1100-2500mg of vitamin C per 100g (depending on the species). The jam can often be found in stores that sell import food, or made at home if you have some time on your hands.

Article continues below


Kiwifruit is easily and cheaply procured at your local supermarket. Make sure not to mix it with dairy, as it reacts badly and creates a strong, bitter taste. Kiwi boasts 98mg (green) 120-180mg (yellow) per 100g.


This is one is cliché, I know, but it’s just true. This is the poor man’s vitamin C supplement, with 53mg of vitamin C per 100g. Oranges are cheap, tasty, and they come by the sack.

Article continues below


Strawberries are a seasonal treat, but they can be grown in your garden with little to no effort, and they require absolutely no work to eat, except maybe a wash. 

The National Institutes of Health recommend women and men get about 75 and 90mg of vitamin C per day, respectively. So if you eat less than half a pound of one of these things every day (at 57mg per 100g), you can save that supplement money and make strawberry pie instead. 

The cited vitamin C concentrations can be found here.

Ready to learn how to fight inflammation and address autoimmune disease through the power of food? Join our 5-Day Inflammation Video Summit with mindbodygreen’s top doctors.

More On This Topic

Food Fundamentals

Food Fundamentals
More Food

Popular Stories

Latest Articles

Latest Articles

Sites We Love

Your article and new folder have been saved!