Why Vitamin C Matters on a Paleo Diet

If there were a popularity contest among vitamins, Vitamin C would probably win the tiara and first place. No other vitamin has become such a household name, but what do you actually know about it in addition to the conventional wisdom of munching on Vitamin C when you’re getting a cold?

Vitamin C can prove useful in a large number of cases. Actually, it requires a decent dosage of Vitamin C to fight most forms of cancer, liver disease, cardiovascular disease, lung disease, eye disease, thyroid disease and joint disease. In addition, there are a number of specific medical conditions that may be improved by elevated Vitamin C levels, like Parkinson’s, irritable bowel disease, diabetes, depression, autism, asthma, Alzheimer’s, and acne. Vitamin C also improves iron absorption and acts against free radical damage.

But how can you recognize a deficiency? The usual indicators are frequent colds, poor wound healing, and lung-related problems. Luckily, the Paleo diet provides a myriad of sources for obtaining Vitamin C in the form of whole fruits and vegetables.

How much Vitamin C do you need in your diet?

The recommended daily amount is 60mg, but the natural requirement of each individual can vary.

Which foods can you get Vitamin C from?

The actual content of Vitamin C in food can vary greatly, with ripe foods containing more than unripe ones, and when it comes to ripe food, there’s probably more Vitamin C in it if it’s been harvested when younger.  A good Paleo diet however provides a wide variety of fruits and vegetables that are rich in Vitamin C, so this variation shouldn't become an issue. Below are some great sources with their average content of vitamin C.

1. Papaya – Papayas probably aren't the first fruit that comes to mind with Vitamin C, but this exotic fruit is an excellent source. One medium sized fruit will provide you with 313% of your daily Vitamin C need. Whoa!
2. Capsicum/ Bell peppers – The amount of vitamin C that is packed in capsicum/ bell peppers depends on their colour. While green capsicum/ peppers have the least Vitamin C in them, yellow capsicum/ peppers have the most, providing 206% of your daily need in a 100g serving.
3. Kiwi – another delicious fruit, kiwi provides as much as 141% of your daily Vitamin C need per just one fruit. Small but powerful!
4. Strawberries – Not just a delicious mid-summer dessert, strawberries also provide a great source for Vitamin C. A serving of 100g will give you 98% of your daily need.
5. Broccoli – Another great vegetable source for Vitamin C, broccoli provides 135% of your daily need in one cup of florets.
6. Kale – Vitamin C content is among the health benefits of dark leafy greens, with kale including the most. In 100g of raw kale, there’s 200% of your daily need of Vitamin C. That’s a great reason for sautéing some kale with your meal, preparing a salad or even making kale chips – because chips full of vitamins are just phenomenal!
7. Orange – One medium orange contains 116% of your daily Vitamin C need. There’s quite a lot of vitamins in the peel as well, so if you have organic oranges, don’t hesitate to use their peels to season your meals!
8. Thyme – if you want to enhance your meal’s Vitamin C content with seasonings, thyme is your best choice. A single tsp provides 3% of your daily intake need – this might not sound like much, but for just a dash of herbs it is quite remarkable.

What else do you need to know about Vitamin C?

It is best to consume Vitamin C-containing fruit and vegetables when they’re fresh and raw – this way you’ll be able to absorb as much of the vitamin as possible. Some loss of the vitamin occurs in food when it is briefly boiled, steamed or frozen, while the loss is significant after longer periods of boiling, or if the food has been canned.

Why Vitamin C Is More Than Just an Immunity Booster

Most people associate Vitamin C with avoiding the common cold, but it plays a far more critical role in long-term health than many realise. This essential nutrient supports the production of collagen, helps repair wounds, protects cartilage and bones, and contributes to overall immune function. Its role in neutralising free radicals also means it's a key player in slowing the ageing process and reducing inflammation.

Vitamin C and Your Stress Response

During times of high physical or emotional stress, your body's need for Vitamin C increases significantly. The adrenal glands, responsible for producing cortisol (your stress hormone), use Vitamin C as part of their regulatory process. Ensuring a steady intake can support your resilience, help moderate stress hormones, and promote quicker recovery during periods of fatigue or burnout.

Cooking Tips: Preserve More Vitamin C

As a water-soluble and heat-sensitive nutrient, Vitamin C can easily be diminished during cooking. To retain more of this valuable vitamin:

• Use minimal water when cooking vegetables (steaming is ideal).
• Cook with the lid on to reduce oxidation.
• Avoid long boiling times; blanch or lightly sauté instead.
• Eat a mix of raw and lightly cooked vegetables each day.

For example, while steamed broccoli can retain most of its Vitamin C, boiled broccoli for 10+ minutes loses a large portion of it. Keeping your veggies crisp-tender is the sweet spot for both nutrition and flavour.

Australian Superfoods Rich in Vitamin C

Living in Australia gives you access to some exceptional native sources of Vitamin C. Among the most potent is the Kakadu plum, a native bushfood that contains the highest known natural concentration of Vitamin C — up to 100 times more than oranges. While it's not always easy to source fresh, look for freeze-dried Kakadu plum powder to boost smoothies, salad dressings or raw treats.

Other Aussie standouts include Davidson plum, finger limes, and quandong — all nutrient-rich, tangy fruits that fit beautifully within a Paleo framework.

How Much is Too Much?

Because it's water-soluble, your body will flush out any excess Vitamin C through urine. While this means toxicity is extremely rare, very high supplemental doses (typically over 2,000mg daily) can lead to digestive discomfort like diarrhoea or cramping in sensitive individuals. For most adults, aiming for 75–120mg per day through food is more than enough, especially if you're including a variety of fresh produce.

Spotting a Potential Deficiency

Vitamin C deficiency is rare in people who consume even a moderately balanced diet, but low levels can still manifest subtly. Keep an eye out for:

• Persistent fatigue or sluggishness
• Increased susceptibility to colds and infections
• Dry, splitting hair and rough skin
• Bleeding gums or frequent nosebleeds
• Bruising easily or slow wound healing

These symptoms can be reversed quickly with improved intake of whole-food sources of Vitamin C.

Pairing Vitamin C with Iron for Better Absorption

One of the lesser-known benefits of Vitamin C is how effectively it helps the body absorb non-haem iron (from plant sources). By combining iron-rich foods like spinach, pumpkin seeds or lentils with a source of Vitamin C — such as capsicum or lemon juice — you can significantly boost iron uptake. This is particularly important for women, athletes, and anyone with known low iron levels.

Whole Food Over Supplements: A Paleo Advantage

While supplements can be useful in some circumstances, whole foods offer a superior delivery method for Vitamin C. Fruits and vegetables not only contain the vitamin itself but also offer a broad spectrum of synergistic nutrients, fibre, and antioxidants. Paleo eaters already enjoy a diet built on whole, fresh food, which makes meeting your Vitamin C needs an easy and natural part of everyday life.

Creative Ways to Add Vitamin C to Your Meals

If you're looking to incorporate more Vitamin C without drastically changing your routine, try these quick and easy ideas:

• Add fresh lemon or lime juice to salads, roast veggies, or grilled meat.
• Toss chopped capsicum into omelettes or stir-fries just before serving.
• Make a fruit bowl featuring kiwi, strawberries, and papaya for breakfast or dessert.
• Use herbs like parsley, coriander, and thyme generously in cooked meals and sauces.
• Blend citrus and berries into your morning smoothie for an antioxidant-packed start.

Vitamin C and Skin Health

Collagen production depends on adequate Vitamin C, making this nutrient essential for firm, elastic skin. Regular intake supports smoother texture, reduced signs of ageing, and quicker healing of blemishes or cuts. This benefit is one of the reasons many skin care products include Vitamin C — but don’t forget that nourishing your skin from the inside out is even more powerful.

Staying Consistent

Because your body doesn’t store Vitamin C, consistency is key. Aim to include small amounts of Vitamin C-rich foods in your diet every day. This regular intake ensures you’re constantly supporting your immune system, skin, energy levels, and general wellbeing.

Recap: The Smart Way to Get Your C

Vitamin C is easy to obtain on a Paleo diet, as long as you prioritise a rainbow of fruits and vegetables. Eat them raw when possible, cook gently when needed, and pair wisely with other nutrients for maximum benefit. Whether you're enjoying a juicy orange, a handful of strawberries, or a capsicum-packed stir-fry, your body will thank you.

So, did you learn something new about vitamin C from reading this? Do you have any good tips when it comes to Vitamin C? Please share in the comments!