Vitamin C Sources and How to Load your Body with Vitamin C Fast!

By Arturo Galindo, Cert. Nutritional Therapist

There are plenty of vitamin C sources in plants and fruits. And one of the best ways to give your body a lot of vitamin C is juicing your fruits and vegetables. Want better health? Softer skin? Lose weight? 

You need to identify the foods rich in vitamin C that are best for you. 

These vitamin c sources will deliver a variety of nutrients to your body.. and help you reduce your risk of a vitamin C deficiency.  

In this article, I list the sources of vitamin C that are high in ascorbic acid. And I share a few tips on how you can give your body lost of vitamin C from food sources fast with lots of other nutrients through juicing.

Vitamin C SourcesJuicing is the perfect way to load your body with lots of vitamin C!

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Important:  Ascorbic acid or vitamin C is more than a vitamin.
Why? It regulates many functions in your body to make sure they're doing their best job in keeping you healthy!

Nutrition and Your Genes

All experts agree that we all need variety in our diets. But each person is different. What works for one person may not work for you. This is true even if the other person is someone in your own family with similar genes. 

That’s why is important to find what works for you. A critical thing to understand is that you’re not doomed by your genes. 

Research shows that your genes can make you feel good or bad. And external factors can affect your genes and DNA, and thus how you fee. This includes the food you eat, your habits, your environment, and your stress levels .   

Your genes do not control your health. You’re not a victim of heredity. You have control. 

“Let food be thy medicine and medicine be thy food.” -Hippocrates, father of medicine 

Vitamin C Sources in Food

Now, on to the vitamin c sources in food. Many vegetables and fruits contain high amounts of vitamin C. 

Here's a list of foods with high content of ascorbic acid.


  • Peppers
  • Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
  • Green leafy vegetables (spinach, kale, chard, etc.)
  • Potatoes 
  • Squash
  • Sweet Potatoes
  • Asparagus
  • Tomatoes


  • Guava
  • Papaya
  • Citrus fruits (oranges, kiwi, lemon, grapefruit)
  • Strawberries
  • Berries (raspberries, blueberries, blackberries)
  • Pineapple
  • Melon
  • Avocado

Load Your Body With Lots of Vitamin C Fast

Juicing is one of the best ways to give your body larger amounts of vitamin c fast. It can also help you lose weight, while at the same time providing plenty of other nutrients to your body.

You can blend a couple of carrots and get the nutrients from 2 carrots in one glass. But you can juice 10 carrots and get the nutrients from 10 carrots in the same glass. 

I’ve been juicing for over 7 years now. During that time, I’ve lost about 30 pounds and I have kept my weight at that level. And I still eat all the food I like. 

I juice in the morning and drink it while I drive to work. Keep on reading, I share below some tips on how you can juice some of the best vitamin c sources in food.

Juicing vs Blending

Note that juicing is not the same as blending. 

When you blend food, a blender is doing the “chewing” for you. It does not remove anything from the vegetables or fruits that you put into it. When you drink a smoothie, your body needs to work to separate the nutrients from the fiber to feed your body cells. 

In other words: You are not what you eat. You are what your cells absorb from what you eat.

“It’s the juice of the fiber that feeds you” - Ray Kordich - Father of modern juicing

When you use a juicer, the juicer separates the juice with the nutrients from the fiber. Your body does not have to do that work. The juicer does the work that your digestive system does when you chew your food.

Your body absorbs the juice from the juicer quicker and using less energy. And your cells can have lots of nutrients fast. 

The result? Your body works less. You lose weight. And your body is well nourished and better prepared to handle challenges.

Tips to load your juices with vitamin C

Here are some tips that I’ve learned over the years about juicing:

  • Drink more vegetable juice than fruit juice
  • Keep the mix of vegetables and fruits to about 80% vegetables and 20% fruits
  • Use a vegetable base for your juice. I use either carrots or cucumbers. These are not vitamin c sources with high content of ascorbic acid. But they do have vitamin C. And since you will use these as your base, you will juice lots of them.
  • Mix carrots with other vitamin c sources high in ascorbic acid. This includes peppers, tomatoes and leafy vegetables like spinach, kale, chard
  • Mix cucumbers with other vitamin c sources such as cruciferous and leafy vegetables
  • For the 20% fruit use vitamin c sources high in ascorbate such as oranges. You can also use apples and pineapple.
  • Drink at least one full glass of vegetable and fruit juice every day. 
  • For fruits only juices, try citrus fruits as the vitamin c sources. I love citrus juices, especially grapefruits and oranges.
  • Have fun and experiment! Try different combinations and find what you like.
  • Juice in the morning and do not eat breakfast. Drink as much juice as you need to feel satisfied. 
  • If you get hungry before lunch, eat some healthy snacks such as nuts or a fruit
  • Get ready to feel great, and lose some weight. Be patient. Do not expect miracles. Be like a tortoise. Move slow but steady and you will get far!



By Arturo Galindo
Certified Nutritional Therapist

I have used vitamin C and nutrition for over 10 years to end my chronic diseases and help my family stay healthy. Learn about our story.

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