Vitamin C Foods: 5 Rich Sources of Naturally Occurring Ascorbic Acid
By Ali Kuoppala | Last reviewed Tue 25 September 2018
Medical Review by Dr. Vlad Belghiru, MD
Vitamin C (ascorbic acid) is pretty awesome. Not only is it a vital micronutrient for human survival, but it also maintains testosterone levels and protects hormones from the harmful effects of oxidative damage.
There are many foods high in vitamin C, but for this article I have chosen 5 of them that perfectly fit a testosterone boosting diet, the majority of them being fruits.
From time to time we get readers emailing us all confused about why we recommend fruits that are high in fructose, since everyone and their dogs think that fructose would be evil…
…So let us tell you that in reality:
- Fructose protects the liver cells and increases the rate of carbohydrate metabolism.
- Fructose is the main sugar involved in reproductive system function and sperm production.
- Fructose lowers SHBG and thus leaves more bioavailable free-testosterone to the bloodstream.
- Fructose stimulates the conversion from thyroid hormone T4 to T3 in the liver, upregulating metabolism.
Anyhow, now that your possible fructose paranoia has been hopefully cured, here’s five food sources of vitamin C that are also great for testosterone production:
1. Squeezed Orange Juice
Squeezed orange juice is one of the staples in my diet.
I religiously drink 1-2 liters of it per day to supply my body with fructose to blunt SHBG and promote thyroid hormone conversion.
On the side, orange juice is a good natural source of vitamin C.
To be exact, a glass of squeezed OJ contains up to 108mg’s of vitamin C, accounting for 120% of the RDA.
Who doesn’t love pineapples?
Not only are they tasty, but there’s also research showing that a proteolytic enzyme by the name of “bromelain” found in pineapples can maintain testosterone levels during strenuous endurance training.
Bromelain also breaks down the peptide chains that bind amino acids, making protein digest better in the body. And then there’s the fact that pineapples are rich in fructose, which has numerous hormonal benefits as explained above.
100 grams of fresh pineapple chunks contain 47mg’s of vitamin C, accounting for 52% of the RDA. So not quite as dense in ascorbic acid as OJ is, but still a good natural food source of vitamin C that you should be consuming.
3. Sweet Potato
Sweet potatoes are one of the better carb sources on a testosterone optimized diet.
They’re incredibly dense in vitamin A, but also contain nice amounts of vitamin C too.
To be exact, 100 grams of sweet potatoes gives you a good 19mg’s of vitamin C (21% RDA)…
…So these definitely shouldn’t be your sole source of vitamin C, but sweet potatoes are great for replenishing glycocen stores after exercise so why not get some of that vit C on the side too?
Mangoes are one of the most widely consumed fruits in the world.
They’re fairly carb dense with the majority of those carbs coming in from fructose. Once again this freaks most people out, but as a man looking to improve your testosterone levels as well as to boost metabolic rate, getting that fructose is actually incredibly beneficial.
When it comes to vitamin C rich foods, mangoes have some.
They contain 27mg (30% RDA) of vitamin C per 100g.
Kiwifruit is widely known, but not much of its beneficial health benefits are discussed.
Maybe people are scared of the high fructose content, but as explained many times now, that is nothing to be scared of.
One interesting study actually looked how kiwi fruit affected sleep quality in healthy adults, and the researchers found out that 2 kiwi’s 1-hour before bedtime for a month were able to dramatically improve both subjective and objective parameters of sleep quality. This is great news, since sleeping more and better has been firmly linked to higher testosterone levels.
Now, back to vitamin C. Kiwi is an excellent source, with 92mg’s per 100g (155% RDA).
So maybe next time before you hit the sack, eat few kiwi fruits for better sleep, more T, and a good amount of vitamin C.
Vitamin C is great, and getting the currently set RDA% from foods is not hard at all.
However if you’re looking for benefits like increased nitric oxide production and a boost in testosterone levels, the dosages go upwards of 1 gram per day, which is pretty hard to get from foods…
…In those cases we recommend this high-quality vitamin C supplement (affiliate link).