Vitamin C is an antioxidant, which means that it removes potentially damaging oxidizing agents from the body. Vitamin C helps to rebuild the strength of immune system. Accordingly, it increases the body’s ability to recover faster.

It is important for everyone, who is exposed to a long and hard physical training. This kind of hardship exploits the cells mitochondrions – the source of energy (ATP). Vitamin C slows down the destruction of mitochondrions.


Vitamin C also takes part in the process of creating a collagen in jointsProbably most of you have already experienced not only a muscle sore after the training, but also a joint pain. To avoid that we need to ensure that the cartilage of the joints is strong and healthy.

Cartilage is an elastic, smooth and well-lubricated tissue, which covers the surface of the joint. Cartilage provides a shock absorption for the joints.

Fig.1 Healthy cartilage vs destroyed cartilage in the joint.

Fig.2 Cartilage matrix includes collagen.

An important part of cartilage matrix is collagen, which ensures the mechanical strength of the tissue.

Vitamin C plays an important role in collagen synthesis. Meaning, if the collagen is created in the body without troubles, the cartilage resistance for mechanical overuse increases. The joints are stronger and can endure more pressure.1, 2


Ensuring the proper nutrition in the body helps to keep the joints healthy. However, we should also pay attention to our movement while we train.

Be cautious about:

Body Symmetry

It is always good to do the exercise symmetrically – same for both sides. Always keep body alignment.  Notice when you over-stress one side more than the other and correct it.

Proper joint position

Meaning try to keep your joints in an anatomical position. For example:

  • in a squat position – your knees should not go further forward than your toes, your spine should be straight,


There are plenty of vitamin C supplements and not all of them are good. I am not a fan of taking pills everyday and giving the body artificial vitamins. There are some vitamins, which are more difficult to extract naturally. However, this does not apply to vitamin C. You can find plentiful of Vitamin C in fruits and vegetables and the richest sources of ascorbic acid (Vitamin C) are suprisingly not citrus fruits.

Foods highest in Vitamin C

2907mg    4845%DV

Kakadu Plum

also known as (Gubinge, Billygoat Plum or Murunga) is a tropical and native tree to Australia. Kakadu plums have been found to contain even up to 5% ascorbic acid per plum by weight.¹,²,³

2145mg   3575%DV

Camu Camu

is found throughout the Amazon rainforests of Peru and Brazil. It is a lemon sized, light orange to purplish red fruit with yellow pulp.⁴

1677mg   2796%DV

Acerola (West Indian Cherry)

Acerola trees are found in the southern region of North America and South America.

478mg   800%DV

Indian Gooseberry (Amla) ⁶

426mg   710%DV 

Rose Hip 

250-333mg    417%-555%DV

Sea Buckthorn fruits (from Pakistan)

250-333mg    417%-555%DV

Sea Buckthorn fruits (from Pakistan)

280–300mg   467%-500%DV

Baobab fruits

are found in Africa, Australia and Madagascar.

275.1mg   459%DV

Naturals Sun-Dried White Mulberries

Mulberries raw: 36.4mg, 61%DV. ¹⁰,¹¹  Dried Black Mulberries: 3.4mg, 6%DV. ¹²

Vitamin C sources in fruits

Guava: 228mg   381%DV ˢ

Blackcurrant, european: 181mg   302%DV ˢ

Kiwi: 92.7mg   155%DV ˢ

Lychee: 71.5mg   119%DV ˢ

Jujube raw: 69mg   115%DV ˢ

*Jujube dried: 13mg   22%DV ˢ

Papaya: 61.8mg   103%DV ˢ

Lemon: 77mg   128%DV ˢ

Strawberries: 58.8mg   98%DV ˢ

Oranges: 53.2mg   89%DV ˢ

Redcurrant: 41mg   68%DV ˢ

Highest source of Vitamin C in vegetables

Hot Peppers, raw: 144mg    239%DV ˢ

Parsley, raw: 133 mg   222%DV ˢ

Red Peppers, raw: 128 mg   213%DV ˢ

Broccoli, raw: 89.2 mg   149%DV ˢ

*Broccoli, cooked: 64.9mg   108%DV

Brussels sprouts, raw: 85.0mg   142%DV ˢ

*Brussels sprouts, cooked: 62.0 mg  103%DV ˢ

Cauliflower, raw: 46.4mg   77%DV ˢ

*Cauliflower, cooked: 44.3mg    74%DV ˢ

Garlic, raw: 31.2mg   52%DV ˢ

Spinach, raw: 28.1mg   47%DV ˢ

*Spinach, cooked: 9.8mg   16%DV ˢ

ˢ – source

Currently the recommended daily value of Vitamin C  for adults or children aged 4 or older is 60mg regradless of gender. The data above refers to serving size: 100grams.