The Extraordinary Health Benefits of Vitamin C

What Vitamin C Does for Your Body

Vitamin C is a water-soluble antioxidant that helps protect cells from everyday oxidative stress while supporting immune function, collagen production, and nutrient absorption.

It plays a starring role in building collagen, the structural protein that keeps skin, joints, and connective tissues strong. Vitamin C also helps the body absorb non-heme iron from plant foods and supports healthy blood vessels, gums, and bones.

Because the body does not store vitamin C, consistent daily intake matters. Choosing vitamin C-rich produce throughout the week is the easiest way to keep your levels steady.

Vitamin C also supports the body’s ability to make neurotransmitters like norepinephrine, which helps with focus and energy. It is a quiet helper behind the scenes of how we feel and function day to day.

As an antioxidant, vitamin C helps neutralize free radicals created by normal metabolism, exercise, and environmental exposure. That protective work supports healthy cells from head to toe.

For active families, vitamin C plays a role in muscle recovery and tissue repair thanks to its collagen support. That’s one more reason to keep citrus and other colorful produce in the daily mix.

Cuties® Clementine and Mighties™ Mango Salsa with Tortilla Chips

Recommended Daily Vitamin C Amounts

These general recommendations reflect daily needs for most healthy people:

Needs vary based on age, life stage, and habits like smoking or intense activity. Think of these numbers as reliable starting points, then build your plate with vitamin C-rich foods each day.

• Ages 1-3: 15 mg • Ages 4-8: 25 mg • Ages 9-13: 45 mg

• Teen girls 14-18: 65 mg • Teen boys 14-18: 75 mg

• Adult women 19+: 75 mg (85 mg during pregnancy, 120 mg while breastfeeding)

• Adult men 19+: 90 mg • Smokers: add 35 mg more per day

The tolerable upper intake level for adults is 2,000 mg per day. Most people can meet daily needs with food alone, which is why nutrient-dense snacks like Cuties are a smart go-to.

If you are pregnant, breastfeeding, or have specific health needs, check in with a healthcare professional to personalize your vitamin C plan.

Vitamin C in Action

A few vibrant ways vitamin C shows up in everyday eating and wellness moments.

Asian Cuties® Clementine Chicken with Ginger Stir-Fry — Pair vitamin C foods with lean proteins for a balanced plate.

Cuties® Clementine and Strawberry Kabobs with Honey Greek Yogurt Dip — Fresh fruit snacks deliver quick, peel-and-eat vitamin C.

Brussels Sprouts and Cuties® Clementine Salad with Roasted Chicken — Bright citrus adds flavor and nutrient density to salads.

Clementine Pineapple Power Smoothie — Smoothies are an easy way to combine citrus with tropical fruits for a vitamin C boost.

Kale Salad with Clementines and Blueberries Power Salad — Leafy greens plus citrus create a powerful combination of vitamin C and plant nutrients.

Mighties™ Kiwi and Cuties® Clementine Chia Pudding — Vitamin C-rich fruit layered into breakfast makes morning routines more nourishing.

“Vitamin C supports immune defense by supporting cellular functions of both the innate and adaptive immune system.”

Nutrients Review

How Cuties Deliver Vitamin C

Cuties are a naturally sweet, easy-to-peel citrus snack that packs a powerful vitamin C boost. One Cutie provides about 40% of the daily vitamin C value, making it an effortless way to support everyday wellness.

Beyond vitamin C, Cuties deliver hydration and fiber in a portable package. Toss one in a backpack or lunchbox for a bright, nourishing snack that fits any routine.

Cuties are also easy to pair with other nutrient-dense foods like nuts, yogurt, and whole grains. Those combos add protein and healthy fats to create satisfying, balanced snacks.

Because they are naturally sweet and seedless, Cuties make it simple for kids to reach for fruit. That consistency is the secret to reaping the long-term benefits of vitamin C.

Vitamin C-Rich Foods Beyond Citrus

Citrus is famous for vitamin C, but it is far from the only source. Red bell peppers, strawberries, broccoli, kiwi, and leafy greens all bring meaningful amounts to the table.

Variety is the best strategy. By rotating colorful fruits and vegetables throughout the week, you get vitamin C plus a broad mix of antioxidants, fiber, and phytonutrients.

Aim for a rainbow across meals: citrus at breakfast, crisp peppers at lunch, and a side of green veggies at dinner. Little choices like these add up fast.

Smart Timing and Pairings

Vitamin C helps the body absorb non-heme iron from plant foods. Pairing Cuties with spinach, beans, or whole grains is a simple way to make your meals work harder for you.

Spread vitamin C throughout the day instead of saving it for one meal. A citrus snack in the afternoon or a fruit-forward breakfast keeps levels steady.

If you are on the go, stash Cuties with a small handful of nuts or a cup of yogurt. Those pairings add staying power while still delivering the bright citrus flavor you love.

Simple Ways to Add More Vitamin C

Start the day with citrus on the side, toss Cuties into snack time, and finish meals with a fresh fruit bowl. These small moments add up to consistent vitamin C intake.

For families, keeping Cuties visible on the counter makes healthy choices easy. For busy schedules, pack a few Cuties in a lunch bag for a quick burst of flavor and nutrients.

Remember: vitamin C works best when consumed regularly. Build a routine you can stick with and your body will thank you.

Add Cuties to yogurt, oatmeal, or smoothie bowls for a simple breakfast upgrade. The citrus brightness makes the whole meal feel more refreshing.

Stock vitamin C-rich produce at eye level in the fridge or fruit bowl. When it is visible and easy to grab, healthy snacking becomes effortless.

Keep a mix of fresh and frozen fruits on hand. Frozen berries and kiwi make it easy to boost vitamin C even when fresh produce runs low.

Vitamin C FAQs

Yes. A balanced diet that includes citrus, berries, peppers, and leafy greens can easily meet daily vitamin C needs for most people.

Vitamin C is sensitive to heat, so raw or lightly cooked produce retains more. Quick cooking methods like steaming help preserve vitamin C content.

One Cutie provides about 40% of the daily vitamin C value, so one to two Cuties can make a meaningful contribution toward your daily goal.

Food is the preferred source because it delivers vitamin C alongside fiber, antioxidants, and other nutrients. Supplements can help fill gaps when advised by a healthcare professional.

Pair citrus with plant-based iron sources like beans, lentils, spinach, and fortified grains. The vitamin C in Cuties helps the body absorb more iron from those foods.

There is no single perfect time. Spreading vitamin C-rich foods across meals and snacks helps keep levels steady throughout the day.