How can I get vitamin C and E? Key food sources and dietary tips

November 2, 2025 •

4 min read

According to the National Institutes of Health, many Americans do not meet the recommended daily intake for vitamin E from food sources alone. Learning how can I get vitamin C and E from a balanced diet is crucial, as these potent antioxidants play vital, synergistic roles in protecting your body from oxidative stress and supporting overall health.

Quick Summary

This guide covers the top dietary sources of vitamin C and E, explaining their health benefits and how to combine them for optimal absorption. It also discusses the differences between natural and synthetic forms and offers practical tips for incorporating these essential nutrients into your daily meals.

Key Points

Synergistic Antioxidants: Vitamins C and E work together powerfully to protect the body's cells from free radical damage, enhancing each other's effects.
Top Vitamin C Sources: Excellent dietary sources of vitamin C include bell peppers, citrus fruits, strawberries, kiwi, and broccoli.
Top Vitamin E Sources: Get your vitamin E from sunflower seeds, almonds, hazelnuts, avocado, leafy greens, and plant-based oils like wheat germ oil.
Combine for Best Results: Pair vitamin E-rich foods with vitamin C sources to boost their combined antioxidant power. For example, add nuts to a fruit salad.
Natural vs. Synthetic: Natural vitamins from food are generally more bioavailable and contain helpful co-factors, while synthetic versions may be less potent and absorbed differently.
Cooking Considerations: Consume vitamin C-rich foods raw or lightly steamed, as prolonged cooking can reduce nutrient content. Vitamin E is more heat-stable, but still benefits from careful preparation.
Supplements for Specific Needs: While a balanced diet is ideal, supplements can be useful for those with specific health conditions, malabsorption issues, or limited food variety, but a doctor should be consulted.

The Power of Antioxidants: Vitamins C and E

Before diving into food sources, it’s helpful to understand why vitamins C and E are so important. Both are powerful antioxidants that protect the body's cells from damage caused by free radicals, which are unstable molecules linked to chronic diseases like heart disease and cancer.

Vitamin C (Water-Soluble): As a water-soluble vitamin, C primarily fights free radicals in the aqueous parts of the cell, such as the fluid surrounding cells. It is also essential for collagen synthesis, supporting healthy skin, connective tissues, and wound healing.
Vitamin E (Fat-Soluble): As a fat-soluble vitamin, E protects cell membranes, which are made of fat, from oxidative damage. This makes it a crucial defense for cells in the lungs, eyes, and other areas where fat-rich membranes are prevalent.

Together, they work synergistically. Vitamin C can help regenerate oxidized vitamin E, allowing it to continue its antioxidant work. This teamwork provides enhanced protection against oxidative stress.

How Can I Get Vitamin C and E from Food?

The best and most effective way to obtain vitamins C and E is through a varied diet rich in fruits, vegetables, nuts, and seeds. Many foods contain significant amounts of one or both vitamins.

Top Food Sources for Vitamin C

Because vitamin C is sensitive to heat, consuming raw or lightly cooked fruits and vegetables is ideal for maximizing your intake. Here are some of the best sources:

Red and Green Bell Peppers: A half-cup of raw red bell pepper provides over 100% of the Daily Value (DV) for vitamin C.
Citrus Fruits: Oranges, grapefruits, lemons, and kiwi are classic sources. One medium orange has around 78% of the DV.
Strawberries: A half-cup of fresh strawberries offers over 50% of the DV.
Broccoli: Both raw and cooked broccoli are good sources. A half-cup of raw broccoli provides 43% of the DV.
Other sources: Papayas, guavas, cantaloupe, and leafy greens like kale and spinach are also excellent choices.

Top Food Sources for Vitamin E

Since vitamin E is fat-soluble, it's often found in foods that contain fat. Combining vitamin E-rich foods with healthy fats can improve absorption.

Seeds: Sunflower seeds are among the richest sources, with one ounce providing nearly half of the DV.
Nuts: Almonds and hazelnuts are excellent sources. A one-ounce serving of almonds provides 45% of the DV.
Plant-Based Oils: Wheat germ oil is exceptionally high in vitamin E. Other good options include sunflower, safflower, and olive oil.
Leafy Greens: Spinach, Swiss chard, and beet greens all contain vitamin E.
Avocados: A versatile fruit that contains a good amount of vitamin E.
Other sources: Butternut squash and fish like salmon and trout contain notable amounts.

Natural vs. Synthetic Vitamins

While supplements can provide vitamins C and E, there are some key differences between synthetic and natural versions that are worth understanding. Natural vitamins are derived directly from food sources, while synthetic versions are manufactured in a lab.


Feature	Natural Vitamins (from food)	Synthetic Vitamins (from supplements)
Molecular Structure	Exact match to the forms found in your body. For vitamin E, this is d-alpha-tocopherol.	Slightly different molecular structure. For vitamin E, this is often dl-alpha-tocopherol.
Bioavailability	Often higher due to co-factors like bioflavonoids present in whole foods, which can enhance absorption and function.	Can have lower or different bioavailability. Some forms may not be as effectively absorbed or utilized by the body.
Added Ingredients	Naturally occurring, containing a broad spectrum of nutrients and cofactors.	May contain additional ingredients, fillers, or binders for stability and production.
Effectiveness	Highly effective and generally well-regarded for their overall health benefits, particularly with whole-food sources.	Research shows that effectiveness can vary, with some studies highlighting better tissue retention with natural forms.

Practical Tips for Your Diet

Incorporating these vitamins into your meals can be simple and delicious. The key is to include a variety of sources throughout your day.

Add fruits to your breakfast: Start your day with a smoothie containing strawberries, kiwi, and a handful of spinach. Alternatively, top your yogurt with a mix of fresh berries and sunflower seeds.
Create vibrant salads: For lunch, make a salad with leafy greens like spinach, sliced bell peppers, and avocado. Dress it with a splash of sunflower oil and a sprinkle of chopped almonds.
Snack smartly: Keep a bag of mixed nuts and seeds, like almonds and sunflower seeds, on hand for a convenient and vitamin-rich snack.
Cook with care: When cooking vitamin C-rich vegetables like broccoli, opt for steaming or quick stir-frying to minimize nutrient loss from heat and water.
Combine for synergy: Pair your vitamin E sources with vitamin C-rich foods. For example, have a side of steamed broccoli (E and C) with salmon (E).

Conclusion

Acquiring a sufficient amount of vitamin C and E is best achieved through a balanced diet full of nutrient-dense whole foods. By focusing on a colorful array of fruits, vegetables, nuts, and seeds, you can easily meet your daily needs for these essential antioxidants. While supplements can offer a concentrated dose, especially for those with specific needs, prioritizing natural, whole-food sources provides the full spectrum of beneficial nutrients that work in harmony to protect your health.

For more detailed information on healthy eating, visit Harvard's Nutrition Source at [https://nutritionsource.hsph.harvard.edu/].

Frequently Asked Questions

Vitamin C is a water-soluble antioxidant that protects the watery parts of your cells, while vitamin E is a fat-soluble antioxidant that protects your cell membranes from oxidative stress. This allows them to protect your body in different, yet complementary, ways.

Yes, a well-balanced and varied diet rich in fruits, vegetables, nuts, and seeds can provide sufficient amounts of both vitamins. Some groups, like those with certain health conditions or limited diets, may need supplements.

You can add berries and nuts to your breakfast yogurt, create salads with spinach, bell peppers, and sunflower seeds, or use avocado in sandwiches. Cooking with oils like sunflower or olive oil also helps.

Most healthy people can get enough from their diet. Supplements may be beneficial for certain individuals, such as those with malabsorption disorders, older adults, or people with limited dietary variety. Always consult a healthcare professional first.

Since vitamin C is sensitive to heat and water-soluble, consuming fruits and vegetables raw is best. When cooking, opt for methods like steaming or stir-frying with minimal water and for shorter times to retain more nutrients.

Studies suggest that natural vitamin E (d-alpha-tocopherol) has higher bioavailability and is better retained in the body's tissues compared to its synthetic counterpart (dl-alpha-tocopherol).

Severe vitamin C deficiency can lead to scurvy, with symptoms like fatigue, bruising, and joint pain. Vitamin E deficiency is rare but can cause nerve issues like muscle weakness and vision problems, as it primarily affects the nervous system.