7-Day Vitamin C Saturation Plan
Protocol Objectives
Beyond Oranges
Bell peppers, kiwi, strawberries, and broccoli often contain more Vitamin C per serving than oranges.
Heat Sensitivity
Vitamin C is destroyed by heat. Include raw fruits and vegetables daily to ensure adequate intake.
Frequent Dosing
Vitamin C is water soluble and excreted quickly. Eat sources throughout the day rather than one large dose.
Adrenal Support
The adrenal glands use large amounts of Vitamin C during stress. Increase intake during high-stress periods.
Day 1 Pepper Power
Breakfast
Papaya & Lime
Tropical C boost.
Lunch
Stuffed Red Peppers
Red peppers > Green.
Dinner
Chicken with Broccoli
Lightly steamed broccoli.
Day 2 Citrus Day
Breakfast
Grapefruit & Eggs
Classic pairing.
Lunch
Kale Salad with Lemon
Lemon dressing + Kale C.
Dinner
Orange Glazed Salmon
Use fresh juice/zest.
Day 3 Kiwi Load
Breakfast
2 Kiwis (Skin on if brave)
Skin adds fiber.
Lunch
Spinach Strawberry Salad
Sweet/Savory C mix.
Dinner
Brussels Sprouts & Steak
Brussels are C dense.
Day 4 Berry Blast
Breakfast
Smoothie (Mixed Berries)
Frozen retains nutrients.
Lunch
Tomato Basil Soup
Tomatoes provide C.
Dinner
Cauliflower Steak
Roast lightly.
Day 5 Tropical
Breakfast
Mango & Yogurt
Mango is rich in C.
Lunch
Guava (or Juice)
Guava is the C king.
Dinner
Shrimp Stir-Fry with Snow Peas
Peas add crunch and C.
Day 6 Raw Veg
Breakfast
Cantaloupe Melon
Hydrating C source.
Lunch
Raw Veggie Plate & Hummus
Raw retains 100% C.
Dinner
Cabbage Rolls
Cabbage supports immunity.
Day 7 Maintenance
Breakfast
Omelet with Salsa
Tomatoes/Chilis.
Lunch
Pineapple Chicken Salad
Bromelain + C.
Dinner
Potato (Skin on)
Potatoes have surprising C.
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Smoking
Smokers require significantly more Vitamin C (at least 35mg extra per day) due to increased oxidative stress.
Iron Absorption
Pair Vitamin C foods with plant-based iron (spinach, lentils) to triple iron absorption.
Scientific References:
1. Carr, A. C., & Maggini, S. (2017). 'Vitamin C and Immune Function.' Nutrients.
2. Frei, B., et al. (2012). 'Authors' perspective: What is the optimum intake of vitamin C in humans?' Critical Reviews in Food Science and Nutrition.
1. Carr, A. C., & Maggini, S. (2017). 'Vitamin C and Immune Function.' Nutrients.
2. Frei, B., et al. (2012). 'Authors' perspective: What is the optimum intake of vitamin C in humans?' Critical Reviews in Food Science and Nutrition.