Foods That Fight Scurvy: A Comprehensive Guide to Boosting Your Vitamin C

December 14, 2025 •

3 min read

Historically known as the curse of sailors on long voyages, scurvy is caused by a severe and chronic deficiency of vitamin C, an essential nutrient for many bodily functions. However, the good news is that this condition is easily preventable and treatable by consuming the right foods that fight scurvy.

Quick Summary

This guide details the vital role of vitamin C in preventing scurvy, providing a list of the most potent food sources. It explains why a diverse diet is key and how simple dietary adjustments can prevent this deficiency.

Key Points

Vitamin C is crucial for health: The body requires external sources of vitamin C, as it cannot produce it internally.
Bell peppers are a powerful source: Some bell peppers contain more vitamin C than oranges and should be a staple in your diet.
Cooking affects vitamin C content: Eating fruits and vegetables raw or lightly steamed helps preserve more of their vitamin C.
Scurvy affects multiple body systems: A deficiency can cause a variety of symptoms, including joint pain, bruising, and bleeding gums.
Prevention is straightforward: A balanced diet rich in varied fruits and vegetables is the simplest way to prevent this condition.
Beyond citrus: Many other foods, including kiwis, strawberries, and guavas, are excellent sources of vitamin C.
Potatoes offer a consistent source: Though not the richest source, potatoes have historically and consistently contributed to vitamin C intake.

The Importance of Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin vital for human health. Unlike many animals, humans must obtain vitamin C from their diet as they cannot produce it internally. Its crucial roles include:

Collagen synthesis: Essential for producing collagen, which maintains the health of skin, blood vessels, and bones. Deficiency weakens tissues, causing issues like bleeding gums.
Antioxidant protection: Acts as an antioxidant, shielding cells from damage by free radicals.
Iron absorption: Enhances the body's ability to absorb iron from plant-based foods.
Immune function: Supports the immune system's various cellular functions.

Top Fruits to Fight Scurvy

Many fruits are excellent sources of vitamin C, with some exceeding the content found in citrus fruits. Including a variety of these in your diet is a flavorful way to prevent scurvy.

Fruits with exceptionally high vitamin C content

Fruits like Kakadu plums and acerola cherries are among the richest sources of vitamin C. Guavas, blackcurrants, kiwifruit, and strawberries also provide significant amounts.

Powerful Vegetables that Combat Deficiency

Vegetables are also valuable sources of vitamin C. To maximize intake, consume them fresh or with minimal cooking, as heat can degrade the vitamin.

Best vegetable sources of vitamin C

Bell peppers (especially yellow ones), chili peppers, broccoli, Brussels sprouts, cauliflower, and dark leafy greens like kale are notable for their vitamin C content. Potatoes, while lower in concentration, have historically been important in preventing scurvy due to their availability.

Vitamin C Comparison Table

Below is a comparison of the vitamin C content in common foods per serving size:


Food Item (Serving Size)	Vitamin C (mg)	DV%
1/2 cup raw Red Bell Pepper	95	106%
3/4 cup Orange Juice	93	103%
1 medium Orange	70	78%
1 medium Kiwifruit	64	71%
1/2 cup cooked Broccoli	51	57%
1/2 cup sliced Strawberries	49	54%
1/2 cup cooked Brussels Sprouts	48	53%
1 baked Potato	17	19%

The Role of Cooking and Preparation

To preserve vitamin C in foods, consider these tips: eat foods raw when possible, steam vegetables lightly, and minimize reheating.

Other Dietary Considerations

Besides fresh produce, some other sources contain vitamin C, such as raw liver and fortified foods. However, fruits and vegetables remain the most reliable and beneficial sources.

Conclusion

Scurvy, a condition caused by severe vitamin C deficiency, is preventable through diet. By including a variety of vitamin C-rich fruits and vegetables and being mindful of food preparation, you can ensure adequate intake. A balanced diet is key to preventing this deficiency and supporting overall health. For additional information, consult the NIH Office of Dietary Supplements fact sheet NIH Fact Sheet.

How to incorporate vitamin C into your diet

Add berries or kiwi to breakfast.
Snack on raw bell peppers.
Include leafy greens in salads.
Steam or stir-fry vegetables like broccoli.
Choose fresh over processed juices.
Eat baked potatoes with the skin.

FAQs

Question: Can I get scurvy even if I eat a lot of food? Answer: Yes, if your diet lacks sufficient vitamin C-rich foods over time.

Question: How long does it take for scurvy symptoms to appear? Answer: Typically after one to three months of low intake.

Question: Is there a difference between vitamin C from food and supplements? Answer: Bioavailability is similar, but food offers broader nutrients.

Question: Are citrus fruits the only way to get enough vitamin C? Answer: No, many other fruits and vegetables are excellent sources.

Question: Can cooking destroy the vitamin C in food? Answer: Yes, heat reduces vitamin C; consume raw or lightly cooked.

Question: What are the most common symptoms of scurvy? Answer: Fatigue, pain, bruising, and gum issues are common.

Question: Is scurvy still a problem today? Answer: It still occurs in individuals with poor diets or certain conditions.

Question: What happens if scurvy is left untreated? Answer: Can lead to severe issues, including death in rare cases.

Question: Can a balanced diet prevent scurvy for good? Answer: Yes, a consistent diet rich in varied produce is effective.

Question: How much vitamin C do I need daily to prevent scurvy? Answer: As little as 10 mg prevents scurvy, but recommended amounts for adults are 75-90 mg per day for optimal health.

Frequently Asked Questions

Yes, scurvy can occur if your diet, while high in calories, lacks fresh fruits and vegetables rich in vitamin C over an extended period. The quality and type of nutrients are crucial.

Symptoms of scurvy typically develop after one to three months of insufficient vitamin C intake. Initial symptoms often include general weakness and fatigue.

The ascorbic acid in supplements has a bioavailability equivalent to the naturally occurring ascorbic acid in foods. However, whole foods provide additional nutrients and fiber not found in supplements.

No, a wide range of fruits and vegetables are excellent vitamin C sources, with some, like bell peppers and guavas, containing even higher concentrations than citrus fruits.

Yes, vitamin C is heat-sensitive. To maximize your intake, it is best to consume vitamin C-rich foods raw or use minimal cooking methods like steaming to reduce nutrient loss.

Common symptoms include fatigue, irritability, muscle and joint pain, easy bruising, bleeding and swollen gums, and poor wound healing.

While rare in developed nations, scurvy still affects individuals with poor dietary habits, alcoholism, restrictive diets, and certain medical conditions that cause malabsorption.

If untreated, scurvy can lead to more serious health issues, including anemia, tooth loss, poor wound healing, and even death in severe cases.

A consistently balanced diet, featuring a variety of vitamin C-rich fruits and vegetables, is the most effective way to prevent and treat scurvy.

While as little as 10 mg per day can prevent scurvy, the recommended daily allowance for optimal health is higher. For example, adults need between 75 to 90 mg per day.