What Type of Food Can Prevent Scurvy?

November 2, 2025 •

4 min read

According to the Cleveland Clinic, a severe lack of vitamin C in the diet for at least three months can cause scurvy. Understanding what type of food can prevent scurvy is crucial, as this condition results from a vitamin C deficiency and is easily averted by a diet rich in fruits and vegetables.

Quick Summary

A diet rich in vitamin C is the key to preventing scurvy. This involves consuming fresh fruits and vegetables like citrus, berries, peppers, and potatoes, as the body cannot produce this essential nutrient on its own.

Key Points

Rich Vitamin C Diet: Consuming a variety of fresh fruits and vegetables is the primary method to prevent scurvy, as the body cannot produce its own vitamin C.
Top Food Sources: Excellent dietary sources of vitamin C include citrus fruits, bell peppers, strawberries, broccoli, kiwi, and potatoes.
Cooking Matters: Vitamin C can be destroyed by heat; eating raw or lightly cooked vegetables and fruits, like steaming or microwaving, helps preserve the nutrient.
Identify Risk Factors: Individuals with restrictive diets, malnutrition, alcoholism, or certain health conditions are at higher risk for scurvy and must be proactive about their vitamin C intake.
Meet Daily Requirements: Daily vitamin C needs vary based on age, sex, and lifestyle factors like smoking, so it's important to understand your specific needs.

The Importance of Vitamin C for Scurvy Prevention

Scurvy is a disease caused by a severe deficiency of vitamin C, also known as ascorbic acid. Unlike most animals, humans cannot synthesize vitamin C internally and must obtain it from their diet. This essential nutrient is vital for the production of collagen, a protein that supports connective tissues, bones, and skin. When the body lacks sufficient vitamin C, collagen synthesis is impaired, leading to the debilitating symptoms of scurvy, which include weakness, fatigue, joint pain, bleeding gums, and poor wound healing. Historically, scurvy was notorious among sailors on long voyages with limited access to fresh produce. Today, while rare in developed countries, it still poses a risk to individuals with restrictive diets, malnutrition, or certain health conditions. The good news is that preventing scurvy is straightforward and depends entirely on consuming enough vitamin C-rich foods.

Top Fruits and Vegetables for Preventing Scurvy

An extensive variety of fruits and vegetables are packed with vitamin C, making them excellent choices for preventing scurvy. The most recognized sources include citrus fruits, but many other options offer even higher concentrations of this vital nutrient. Incorporating a diverse range of these foods into your daily meals ensures an adequate intake of vitamin C.

Here are some of the best foods to prevent scurvy:

Citrus Fruits: Oranges, lemons, limes, and grapefruit are classic vitamin C sources. A medium orange provides a significant portion of the recommended daily allowance.
Peppers: Both sweet bell peppers and chili peppers are exceptionally high in vitamin C. In fact, a half-cup of raw red bell pepper contains more vitamin C than an orange.
Berries: Strawberries, blackcurrants, and raspberries are delicious sources of ascorbic acid.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are excellent vegetable options for boosting vitamin C intake.
Tropical Fruits: Guava, kiwi, and papaya are particularly potent sources of vitamin C. A single guava can contain over 100% of the daily value.
Potatoes: A medium baked potato contains a notable amount of vitamin C, making this a common and accessible source.
Tomatoes: Raw tomatoes and tomato juice are good dietary sources of vitamin C.
Leafy Greens: Spinach and cabbage also contribute to your daily vitamin C needs.

Raw vs. Cooked Food: Maximizing Vitamin C Intake

Vitamin C is water-soluble and can be destroyed by heat, which means cooking methods can affect the nutrient content in food. While some cooking is unavoidable, opting for raw or lightly cooked preparation can help maximize your intake.

Steaming: This method minimizes the loss of vitamin C compared to boiling, as the nutrients do not leach into the cooking water.
Microwaving: Shorter cooking times in a microwave can also help preserve vitamin C content.
Raw Consumption: Eating raw fruits and vegetables, such as salads with peppers and tomatoes, is the best way to get the maximum amount of vitamin C.


Food Item	Vitamin C Content (per serving)	Preparation Method Impact
Red Bell Pepper	95 mg (½ cup, raw)	Raw consumption preserves maximum nutrient content.
Orange Juice	93 mg (¾ cup)	Pasteurized juice may have reduced levels compared to fresh.
Broccoli	51 mg (½ cup, cooked)	Cooking reduces content; steaming retains more than boiling.
Strawberries	49 mg (½ cup, sliced)	Raw is best; vitamin content diminishes with prolonged storage.
Baked Potato	17 mg (1 medium)	Baking retains more vitamin C than boiling.
Guava	377 mg (1 cup, raw)	Raw consumption provides the highest vitamin C concentration.

Daily Requirements and Risk Factors

Most adults need between 75 and 90 milligrams of vitamin C per day to prevent deficiency. However, certain groups may require more, including smokers (an extra 35mg per day), pregnant women, and breastfeeding mothers. People with limited food access, alcohol use disorder, mental illness, or severe malabsorption issues are also at higher risk. A balanced, varied diet of fresh fruits and vegetables is usually sufficient to meet these needs, but supplements can also be used if necessary. It is always best to consult with a healthcare professional to determine the right approach for your individual health needs. Information from reliable medical sources, such as the National Institutes of Health (NIH), can provide guidance on appropriate vitamin C intake for different age groups.

Conclusion

Preventing scurvy is a simple matter of consuming a diet rich in vitamin C. While citrus fruits are a classic and excellent source, many other fruits and vegetables, including peppers, berries, and potatoes, are also packed with this essential nutrient. By focusing on a varied intake of fresh produce and being mindful of cooking methods, you can easily meet your daily requirements. A well-rounded diet is the most effective way to protect against vitamin C deficiency and maintain overall health. For those with special dietary needs or risk factors, supplements can offer additional support, but a food-first approach remains the golden standard for prevention.

Related Information

For more detailed information on vitamin C requirements and its role in health, visit the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

The main cause of scurvy is a severe and prolonged deficiency of vitamin C (ascorbic acid) in one's diet. The body cannot produce this nutrient, so a lack of fresh fruits and vegetables is the root cause.

Yes, potatoes can help prevent scurvy. Although not the highest source, they contain a notable amount of vitamin C, and historically, their introduction helped reduce scurvy incidence, particularly in winter when other fresh produce was scarce.

No, while citrus fruits are well-known for their vitamin C content, many other foods are also effective. Bell peppers, strawberries, broccoli, kiwi, and guava are all excellent sources of vitamin C.

Yes, vitamin C is a water-soluble nutrient that is sensitive to heat. Cooking methods like boiling can significantly reduce the vitamin C content, whereas steaming or eating foods raw helps preserve more of the nutrient.

The amount needed varies, but a consistent daily intake is key. For adults, about 10 mg per day can prevent the disease, although the Recommended Dietary Allowance (RDA) is much higher for optimal health, typically 75-90 mg.

Historically, this was a misconception, particularly among Arctic explorers. Fresh organ meat, particularly raw, contains enough vitamin C to prevent scurvy. However, a modern cooked-meat-only diet would likely lead to a deficiency.

People with a restrictive diet, such as the homeless, those with severe mental illness, or individuals with alcohol use disorder, are most at risk in developed countries. Infants fed unfortified milk are also vulnerable.