Researchers from London studied young adults, vitamin C, and fat burning. They found that “plasma vitamin C concentrations were inversely related to protein energy expenditure…and directly related to fat energy expenditure…” This suggests that when vitamin C concentrations are high, fat is utilized more readily for energy production. In addition, the amount of energy provided from protein decreases, which means you maintain your muscle mass instead of degrading proteins to supply the body with energy. This means that having higher levels of vitamin C will help to maintain muscle mass while decreasing body fat. In addition, individuals with the lowest vitamin C levels also burned 25% less body fat compared to those with higher levels.

Eating your fruits and vegetables provides vitamin C, enabling you to burn more fat while maintaining your muscle mass. 

Foods High in Vitamin C

For the vegetables which contain high amounts of vitamin C, look at the green leafy ones like kale, brussels sprouts, and chard. Cruciferous vegetables like broccoli and cauliflower are also worth your time to cook and eat. For fruits, choose kiwis, lemons, papaya, strawberries, and oranges. This is not an exhaustive list.

I highly recommend obtaining your vitamins and minerals from whole foods over supplementing. In addition to the vitamin C, you’ll get a broad spectrum of other beneficial vitamins and minerals. Oh, and fiber too. Never forget your fiber.