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Why Every Diet Needs Vitamin C From Healthy Foods and Supplements


Vitamin C supports hundreds of biological functions in the body, such as support for healthy-looking skin, bone health, and the normal healing process of the body.

It is important to meet your daily requirement of vitamin C intake, because the body does not store vitamin C in fat like some nutrients. Thankfully, vitamin C is found in many foods as well as in supplement form.

If you’re curious to learn more about why you may need more vitamin C in your diet, as well as some of the great potential health benefits of this nutrient, keep reading!

How The Body Uses Vitamin C

Vitamin C does a lot of good for the body. For example, vitamin C plays a key role in collagen production. Collagen helps to form bodily tissue, new skin cells, blood vessels, and even bones. It is also known for providing support for a healthy immune system.

Researchers aren’t clear on how vitamin C supports the function of the immune system, but it is suggested that it stimulates the production of white blood cells. Vitamin C is also an antioxidant that helps to protect healthy cells against environmental toxins or other foreign organisms.

Vitamin C may also support:

  • B vitamin activation
  • Synthesis of carbohydrates, fats, and proteins
  • Cholesterol regulation
  • Hormone conversion
  • Absorption of iron
  • Amino acid synthesis
  • Blood cell production
  • Oxygen transport and cellular respiration

Recommended Dosage

Researchers have found that a healthy body is good at absorbing vitamin C, so a small portion of foods rich in vitamin C should satisfy your daily needs. Use our chart below to find out how much vitamin C you need each day.


The body only stores around a total of 2 grams of vitamin C across the trillions of cells in the body, and any excess vitamin C you ingest may pass from your urine.

If you fail to ingest the recommended dietary allowance for vitamin C in a day, don’t worry. Signs of a deficiency can take around a month to appear, with the first symptoms being fatigue and inflammation. Over time, a deficiency can result in life threatening complications, but this is uncommon in developed nations thanks to the availability of nutritious foods.

Natural Sources Of Vitamin C

Fruits and vegetables are an excellent source for vitamin C, as well as other essential vitamins and minerals. Here is a short list of foods with the highest concentration of vitamin C.

  • Red and green pepper
  • Orange
  • Grapefruit
  • Kiwifruit
  • Strawberries
  • Brussels sprouts
  • Broccoli
  • Tomato
  • Spinach
  • Green peas

Be aware that heating these foods can destroy vitamin C. While how much vitamin C is lost during cook isn’t entirely clear, research suggests it may be as low as 10% after heating for 5 minutes and up to 60% or more after 30 minutes. The heating method and type of food being heated may affect these numbers. For optimal vitamin C levels, try to eat a mix of cooked and raw fruits and vegetables.

If you’re concerned about a loss of nutritious value in foods, simply fill gaps with a supplement!

Perque Supplements

Perque formulates each supplement with 100% active ingredients so every nutrient is more immediately available for absorption. This unique approach allows individuals to be more proactive about their nutritional needs.

Perque offers several vitamin C formulas made with L-ascorbate, a form of fully reduced and buffered vitamin C made without corn that may support abdominal comfort, optimal absorption, and medicinal support in the body. Check out Potent C Guard Buffered Ascorbate Powder and Perque Potent C Guard Tabsules 1000 Mg and see if they provide you the support your need each day!

Perque offers a wide variety of supplements with essential vitamins, minerals, and other compounds that provide support for the many important functions of the body.

Supplements and a healthy diet can provide a foundation of good nutrition as you work towards your health goals. Along with other changes like exercise, more sleep, and hobbies that support mental wellbeing, you can start to feel more confident about your health each day.