10 Best Vitamin C-Rich Foods for People with Scurvy

Scurvy is a condition caused by a severe deficiency of vitamin C (ascorbic acid), leading to symptoms such as fatigue, anemia, swollen gums, bruising, and in severe cases, bleeding from the skin and gums. Vitamin C is essential for the production of collagen, an important protein that helps maintain healthy skin, blood vessels, bones, and cartilage. A lack of vitamin C impairs collagen production, leading to the characteristic symptoms of scurvy.

Fortunately, scurvy can be effectively treated and prevented by consuming foods rich in vitamin C. Below are 10 of the best vitamin C-rich foods that can help combat scurvy and restore health.

1. Oranges and Citrus Fruits

Oranges are one of the most well-known sources of vitamin C, and they remain a top choice for preventing and treating scurvy. Just one medium-sized orange provides nearly 70 mg of vitamin C, which is more than enough to meet the daily recommended intake for most adults. In addition to oranges, other citrus fruits such as lemons, limes, grapefruits, and tangerines are also rich in vitamin C and can be easily incorporated into the diet.

These fruits are not only high in vitamin C but also provide fiber, which supports digestion, and antioxidants, which protect the body from oxidative stress. Citrus fruits are versatile and can be eaten as snacks, juiced, or added to various dishes to boost flavor and nutrition.

2. Strawberries

Strawberries are an excellent source of vitamin C, with just one cup providing more than 100% of the recommended daily intake. These delicious berries are also rich in fiber, antioxidants, and other essential nutrients such as manganese and folate. Strawberries are particularly effective in fighting scurvy because of their high vitamin C content and their ability to promote collagen synthesis.

Incorporating strawberries into the diet can help repair damaged tissues and strengthen the immune system, which is often compromised in individuals suffering from scurvy. Whether eaten fresh, frozen, or in smoothies, strawberries are an easy and nutritious way to boost vitamin C levels.

3. Kiwi

Kiwi is another powerhouse of vitamin C, providing more vitamin C per serving than oranges. A single kiwi contains about 71 mg of vitamin C, which covers a significant portion of the daily requirement. This small, nutrient-dense fruit is also packed with fiber, vitamin K, and antioxidants, making it a great choice for promoting overall health while addressing scurvy symptoms.

Kiwi’s high vitamin C content supports wound healing and strengthens the immune system, helping the body recover more quickly from the effects of scurvy. Its unique tart flavor makes it a refreshing addition to fruit salads, smoothies, or as a standalone snack.

4. Guava

Guava is one of the richest sources of vitamin C, with a single guava fruit containing over 200 mg—more than twice the daily recommended intake for adults. This tropical fruit is a potent ally in the fight against scurvy, as its high vitamin C content helps the body produce collagen, heal wounds, and strengthen blood vessels.

In addition to its vitamin C benefits, guava is also packed with fiber, potassium, and vitamin A, contributing to heart health and improved vision. Eating guava regularly can significantly boost the immune system, protect the skin, and speed up recovery from the symptoms of vitamin C deficiency.

5. Bell Peppers

Bell peppers, particularly the red variety, are one of the best sources of vitamin C. Just one cup of chopped red bell pepper provides more than 150 mg of vitamin C—almost double the daily requirement for adults. Bell peppers are not only rich in vitamin C but also in beta-carotene, an antioxidant that supports eye health and boosts the immune system.

Incorporating bell peppers into the diet is a great way to ensure sufficient vitamin C intake while adding flavor and crunch to meals. Whether eaten raw in salads, sautéed in stir-fries, or roasted, bell peppers are versatile and easy to include in a wide range of dishes.

6. Papaya

Papaya is a tropical fruit known for its high vitamin C content, with one small papaya providing around 95 mg of vitamin C. It’s also rich in vitamin A, folate, and digestive enzymes like papain, which aid in digestion and reduce inflammation. Papaya’s potent vitamin C content makes it an excellent food for preventing and treating scurvy, helping to rebuild damaged tissues and support immune function.

Papaya can be eaten fresh or added to smoothies, salads, or desserts, making it a tasty and nutritious option for anyone looking to boost their vitamin C intake. The fruit’s enzyme content also makes it beneficial for digestive health, which can be impaired during periods of malnutrition or deficiency.

7. Broccoli

Broccoli is a cruciferous vegetable that is not only rich in vitamin C but also in other vital nutrients such as fiber, vitamin K, and iron. A single cup of cooked broccoli contains about 80 mg of vitamin C, making it a powerful food for combating scurvy. The high antioxidant content in broccoli helps reduce inflammation and support immune function, both of which are essential in healing the damage caused by vitamin C deficiency.

Broccoli’s versatility allows it to be steamed, roasted, or added to soups and casseroles, providing a delicious way to ensure adequate vitamin C intake while reaping the benefits of its other nutrients.

8. Brussels Sprouts

Brussels sprouts, like broccoli, are part of the cruciferous vegetable family and are rich in vitamin C. A one-cup serving of cooked Brussels sprouts provides around 75 mg of vitamin C, making them a fantastic addition to a scurvy-fighting diet. Brussels sprouts are also high in fiber, vitamin K, and antioxidants, which help support overall health and prevent oxidative damage in the body.

Regular consumption of Brussels sprouts can strengthen the immune system, promote healthy skin, and improve wound healing, all of which are crucial for people suffering from scurvy. They can be roasted, steamed, or sautéed as a nutritious side dish to enhance any meal.

9. Mango

Mangoes are another tropical fruit rich in vitamin C, with one cup providing about 60 mg of this essential nutrient. In addition to vitamin C, mangoes are loaded with vitamin A, which is important for immune health and vision. The combination of vitamin C and other antioxidants in mangoes makes them highly effective at promoting collagen production, aiding in tissue repair, and boosting the immune system.

Mangoes are versatile and can be enjoyed fresh, blended into smoothies, or used in both sweet and savory dishes. Their sweet flavor and high nutrient content make them an ideal choice for individuals looking to improve their vitamin C intake and combat scurvy.

10. Tomatoes

Tomatoes are a widely consumed fruit that offers a good amount of vitamin C, with one medium tomato providing around 20 mg of this vital nutrient. While they may not have as much vitamin C as some other fruits on this list, their frequent use in cooking and their versatility make them an important dietary component for those managing scurvy. Tomatoes are also rich in lycopene, an antioxidant known for its anti-inflammatory properties and its role in promoting heart health.

Including tomatoes in your diet can help maintain sufficient vitamin C levels, support collagen production, and aid in the healing of tissues damaged by scurvy. Whether eaten raw in salads, cooked in sauces, or blended into soups, tomatoes are a convenient and delicious way to enhance your vitamin C intake.

Conclusion

Scurvy is a serious condition, but it is preventable and treatable with the proper intake of vitamin C-rich foods. The fruits and vegetables listed above provide ample vitamin C to help replenish deficient stores, support collagen production, and restore overall health. By incorporating these foods into your diet, you can effectively combat scurvy and ensure that your body gets the nutrients it needs to maintain healthy skin, gums, and tissues.