The Nutrition Diet: What fruit is used to prevent scurvy?

October 26, 2025 •

4 min read

Historically, scurvy was a debilitating and often fatal disease for sailors on long voyages, but the simple solution was a dietary one. To answer the question of what fruit is used to prevent scurvy, the key component is vitamin C, found in a wide array of fresh fruits and vegetables.

Quick Summary

Citrus fruits like oranges and lemons are known for preventing scurvy, a severe vitamin C deficiency. Other high-C fruits and vegetables, such as kiwi, strawberries, and bell peppers, are also highly effective.

Key Points

Citrus Fruits Are Classic: Historically, citrus fruits like lemons and oranges were used to combat scurvy due to their high vitamin C content.
Scurvy is a Vitamin C Deficiency: The disease is caused by a prolonged lack of ascorbic acid, which the human body cannot produce on its own.
High-Potency Alternatives Exist: Fruits like guava, kiwi, and strawberries contain excellent levels of vitamin C and can be as effective as citrus.
Vegetables are also Key: Vegetables such as bell peppers, broccoli, and Brussels sprouts are vital sources of vitamin C for a well-rounded diet.
Fresh is Best for Vitamin C: As vitamin C is heat-sensitive, eating fruits and vegetables raw or lightly cooked helps preserve the nutrient content.
Modern Scurvy is Rare but Possible: While uncommon in developed countries, scurvy can still affect those with restrictive diets or underlying health issues that prevent nutrient absorption.

Understanding Scurvy and the Role of Vitamin C

Scurvy is a disease resulting from a severe and prolonged deficiency of vitamin C, also known as ascorbic acid. The human body cannot produce its own vitamin C, so it must be obtained through diet. This essential nutrient is critical for the synthesis of collagen, a protein that supports and strengthens skin, bones, cartilage, blood vessels, and connective tissues. Without enough vitamin C, the body's ability to produce collagen is impaired, leading to the symptoms characteristic of scurvy. These include fatigue, bleeding gums, easy bruising, joint and muscle pain, and poor wound healing. In severe cases, it can be fatal.

For centuries, scurvy plagued seafarers and armies, primarily in the winter months, when fresh produce was scarce. It was famously associated with long sea voyages, where diets consisted mainly of salted meats and hardtack, devoid of fresh fruits and vegetables. The eventual discovery that a simple dietary change could prevent and cure this disease marked a monumental shift in nutritional science and public health.

The Citrus Fruits That Turned the Tide

While several fruits and vegetables contain vitamin C, citrus fruits are most famously associated with preventing scurvy. The definitive link was established by James Lind, a Scottish naval surgeon, in 1747. In a landmark clinical trial, he divided sailors suffering from scurvy into groups and administered different remedies. The group given oranges and lemons showed a remarkable recovery, proving citrus was the most effective treatment. This led to the British Royal Navy implementing a mandatory daily ration of lemon juice, a practice that all but eliminated scurvy from its ranks and earned British sailors the nickname "Limeys".

Popular Citrus Choices

Oranges: A staple fruit globally, one medium orange provides a significant portion of the daily recommended vitamin C.
Lemons and Limes: While lemons have a higher vitamin C content than limes, both are excellent sources and have historically been used to combat scurvy. They are easily added to drinks, dressings, and dishes.
Grapefruits: Like other citrus fruits, grapefruits are a great source of ascorbic acid.

High-Potency Alternatives Beyond Citrus

While citrus fruits are the traditional answer to what fruit is used to prevent scurvy, many other fruits pack a powerful vitamin C punch. In some cases, these alternatives contain even higher concentrations of the nutrient.

Guava: This tropical fruit is an excellent source of vitamin C, containing over 200 mg per 100g, significantly more than an orange.
Kiwifruit: Kiwi is another powerhouse, with a high concentration of vitamin C in its flesh.
Strawberries: These popular berries provide a healthy dose of vitamin C along with other antioxidants.
Papaya: Known for its vibrant color and tropical flavor, papaya is rich in vitamin C and other beneficial nutrients.
Kakadu Plum: An Australian bush food, the Kakadu plum is considered one of the richest natural sources of vitamin C in the world.

Maximizing Vitamin C Intake Through Your Diet

Ensuring you get enough vitamin C is relatively simple with a balanced and varied diet. Beyond fruits, many vegetables are fantastic sources, providing an easy way to meet your daily requirements.

Essential Vitamin C Vegetables

Bell Peppers: Both red and green bell peppers are excellent sources of vitamin C, with red peppers containing a slightly higher amount.
Broccoli: This cruciferous vegetable is packed with vitamin C and other vital nutrients.
Brussels Sprouts: Often overlooked, Brussels sprouts are another strong source of vitamin C.
Tomatoes: A versatile ingredient, tomatoes and tomato products like tomato paste contain good levels of ascorbic acid.
Potatoes: While not the most concentrated source, potatoes still contribute to vitamin C intake, particularly when consumed in larger quantities.

It's important to remember that vitamin C is sensitive to heat, so cooking methods can reduce its content in food. To maximize intake, incorporate a variety of fresh, raw fruits and vegetables into your diet. When cooking, opt for methods like light steaming or microwaving for a shorter duration to help preserve the nutrient.

A Comparison of Vitamin C Sources (per 100g serving)


Food Item	Vitamin C (mg)	Source Type	Notes
Camu Camu	~2000	Fruit	Exceptionally high concentration
Guava	~228	Fruit	Excellent tropical source
Blackcurrant	~181	Fruit	Rich berry source
Kiwifruit	~161	Fruit	Great for smoothies and salads
Chili pepper	~144	Vegetable	Also a source of heat!
Broccoli	~89	Vegetable	Best when lightly steamed or raw
Bell Pepper (Red)	~80	Vegetable	Versatile ingredient
Strawberry	~59	Fruit	Widely available berry
Orange	~53	Fruit	The classic source
Lemon	~53	Fruit	Used extensively in cooking

Conclusion: A Balanced Diet is the Best Defense

The most straightforward answer to what fruit is used to prevent scurvy is citrus, but a comprehensive nutrition diet should include a wide range of fruits and vegetables. By focusing on a diverse intake of fresh produce, you can easily meet your body's vitamin C requirements and avoid deficiency. For most people, a balanced diet is sufficient, but in cases of severe deficiency or malabsorption, a healthcare provider may recommend supplements. The knowledge that simple nutritional choices can prevent such a serious ailment is a powerful reminder of the importance of diet for overall health. A fantastic resource for further reading on scurvy and vitamin C is the Cleveland Clinic's detailed page on the topic.

Link: Cleveland Clinic Scurvy Information

Frequently Asked Questions

Scurvy is caused by a severe deficiency of vitamin C (ascorbic acid) in the diet over a period of at least three months. As the human body cannot produce this vitamin, it must be regularly consumed through food or supplements.

While famous for affecting sailors on long voyages, scurvy also affected people on land, especially during winter or in times of famine, when fresh fruits and vegetables were not available. Refugees and those in areas with malnutrition have also been affected.

Many fruits are excellent sources of vitamin C. Guava, kiwifruit, strawberries, papaya, and cantaloupe are all effective at preventing scurvy. The Australian Kakadu plum is one of the world's richest known sources.

Yes, many vegetables are rich in vitamin C and can prevent scurvy. Good examples include red and green bell peppers, broccoli, Brussels sprouts, tomatoes, and potatoes.

The amount varies by age, sex, and other factors, but as little as 10 mg of vitamin C per day can prevent scurvy. The recommended daily allowance for adults is higher (90 mg for men, 75 mg for women) for optimal health, but lower doses are sufficient to avoid the deficiency disease.

Yes, vitamin C is heat-sensitive, and cooking can reduce its content in food. To maximize your intake, it is best to consume some fruits and vegetables in their raw state or cook them minimally, such as by light steaming.

Yes, vitamin C supplements are effective for preventing and treating scurvy, especially when dietary intake is insufficient. However, a diet rich in whole foods is generally recommended as it provides a broader range of nutrients and antioxidants.