Tiffany Vargas
Fitness Trainer
NASM-CPT
Every summer I notice a familiar shift. I feel more energized, my skin looks brighter, and my recovery seems smoother. One thing I’ve observed is that during this season I naturally eat more vitamin C–rich foods. As a fitness instructor, I’m constantly moving, sweating, and motivating others to stay active. While protein and hydration are often the focus in fitness, I’ve also come to appreciate that vitamin C–containing foods may play an important role in supporting overall wellness, especially in the summer months when the body often needs a little extra care.
Before we get into the details, let me share a quick story. A couple of summers ago, I consciously started eating more fruit because it felt refreshing and hydrating in the hot weather, and it was a welcome change from my usual midday protein bar. After a few weeks, I noticed my post-workout soreness didn’t seem to linger as long, my skin appeared healthier, and I felt resilient even during a demanding class schedule and frequent travel. That experience sparked my interest in learning more about the role of vitamin C in overall health and recovery.
Now, every summer I make a point to include more vitamin C–rich foods in my diet, both for my own well-being and to guide my clients in supporting stronger, healthier bodies from the inside out. Experiencing the benefits firsthand makes it clear why these foods can be an important part of overall wellness.
Why Vitamin C Matters—Especially During the Summer
Vitamin C, also known as ascorbic acid, is a powerhouse antioxidant that supports your immune system, collagen production, iron absorption, and even helps reduce inflammation (Carr & Maggini, 2017). Summer often comes with intense workouts, more time outdoors, and increased exposure to environmental stressors like UV rays, which can elevate oxidative stress in the body. That’s why, especially during summer, incorporating vitamin C–rich foods can play a key role in supporting energy, strength, and overall wellness.
Here are a few of the vitamin C–packed foods I turn to most, along with guidance on how they can support wellness and recovery during the summer months.
Vitamin-C Packed Foods
1. Strawberries
There’s nothing like a bowl of chilled strawberries after a sweaty HIIT class. One cup (150g) provides about 89 mg of vitamin C, meeting or slightly exceeding the recommended daily intake for women (National Institutes of Health [NIH], 2023). In addition, strawberries contain polyphenols and manganese, which support antioxidant defenses and contribute to muscle recovery. I often add them to post-workout smoothies or slice them onto almond butter toast, making for a satisfying, nutrient-rich snack. The vitamin C in strawberries also plays a key role in collagen synthesis and helps protect skin cells from oxidative stress, supporting healthy, resilient skin.
2. Red Bell Pepper
Red bell peppers are a versatile and nutrient-dense snack. One medium pepper provides about 152 mg of vitamin C (NIH, 2023), exceeding 150% of the recommended daily intake. They also contain beta-carotene, which the body converts to vitamin A to support healthy skin and vision. From a trainer’s perspective, pairing red peppers with one serving of hummus, which provides about 8 grams of protein, makes an ideal pre-class snack. It is light, energizing, and provides both protein and antioxidants to support overall wellness. It’s a great combination.
3. Kiwi
Kiwis are a nutrient-dense fruit that provides a substantial vitamin C boost. Two small kiwis contain over 137 mg of vitamin C (NIH, 2023), along with potassium and vitamin E. Consuming the skin increases fiber intake, which can support healthy digestion. Additionally, kiwis contain antioxidants that may help reduce oxidative stress, particularly following sun exposure, making them an excellent choice for individuals who are frequently active outdoors.
4. Pineapple
Pineapple is a tropical, tangy fruit that offers both flavor and functional nutrition. One cup provides approximately 79 mg of vitamin C (USDA, 2022), contributing to antioxidant support and overall wellness. In addition to vitamin C, pineapple contains bromelain, a naturally occurring enzyme that has been shown to support digestion and may help reduce inflammation (Chandrasekaran et al., 2012).
After intense training sessions or long runs, I often combine pineapple chunks with a 6-ounce (170 g) serving of Greek yogurt, which provides about 15 grams of protein. This pairing offers a balance of high-quality protein for muscle recovery and bromelain’s anti-inflammatory benefits, making it an effective post-workout snack that supports both performance and overall health.
5. Mango
One mango has about 60 mg of vitamin C and is also rich in vitamin A, which is important for immune function and skin renewal (NIH, 2023). I love adding mango chunks into a salad with spinach, avocado, and grilled chicken. It adds that sweet-tangy flavor while also giving your immune system a summer boost. Mangoes are also rich in vitamin C, which supports collagen formation and may aid muscle recovery after activities like lifting, sprinting, or jumping during your weekly workouts.
6. Broccoli
Broccoli may not be as fruity or sweet as some of the earlier selections, but it deserves recognition. Half a cup of cooked broccoli provides approximately 51 mg of vitamin C (USDA, 2022), along with fiber and calcium. Lightly steaming it or incorporating it cold into pasta salads preserves its nutrients. As a nutrient-dense, low-calorie vegetable, broccoli is an effective way to support micronutrient intake with minimal effort.
How to Work More Vitamin C Into Your Summer Routine
As a fitness instructor, I emphasize a ‘food first, supplements second’ approach. Prioritize whole-food sources of vitamin C throughout the day. A breakfast rich in berries, a vegetable-focused lunch, a fruit-based snack, and a dinner salad accented with citrus can provide comprehensive coverage of this essential nutrient.
By incorporating foods rich in vitamin C into your diet, you support immune function, promote muscle recovery, enhance skin health, and strengthen the body’s resilience against everyday stressors. Consistent intake of these nutrients can produce noticeable benefits over time.
Final Thoughts
Summer is the perfect season to eat bright, eat fresh, and give your body exactly what it’s craving. Whether you’re training hard, chasing your kids around the park, or simply soaking up some sunshine, you can give yourself a daily advantage with vitamin C-rich foods. Think of them as nature’s recovery nutrients—fueling muscle repair, strengthening your immune defenses, and keeping your skin vibrant even under the summer sun.
Vitamin C isn’t just about preventing colds. It plays a key role in building resilience, helping your body recover more efficiently from workouts, manage everyday stress, and maintain healthy skin in ways that no supplement can fully replicate. The best part is that it doesn’t need to be complicated. Strawberries, kiwi, pineapple, bell peppers, mango, and broccoli are all widely available, delicious, and packed with the nutrients your body needs to thrive.
The next time you’re at the farmers market or grocery store, let color guide your choices. Toss bright berries in your breakfast, snack on crisp veggies in the afternoon, add tropical fruit to your dinner salad. However, you decide to enjoy them, make vitamin C-rich foods a daily habit, not just a seasonal fling. By the end of summer, you won’t just feel better, but you’ll be stronger, healthier, and glowing from the inside out.
Let food be your secret weapon, not just for fitness, but for feeling your absolute best.
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