Powerful Vitamin C Meats to Supercharge Your Carnivore Diet

Tired of hearing a carnivore diet lacks certain nutrients, such as vitamin C?  Me too, until I found the hidden sources of this vital nutrient in meats. Let me tell you something mind-blowing: you don’t need an orange to reach your vitamin C goal.

But here’s the kicker: not all meats are created equal when it comes to vitamin C. Though the muscle meats might be suboptimal, many organ meats and seafood varieties make surprisingly great provisions of this essential vitamin.

Indeed, one 100-gram serving of cooked beef spleen contains over 45 mg of vitamin C¹, more than half of the adult daily value.²

In this blog post, I show the top 10 meats high in vitamin C that you can add to your carnivore diet- from organ meats that are packed full of nutrition to unexpected seafood options.

Table Of Contents: Powerful Vitamin C Meats to Supercharge Your Carnivore Diet

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Understanding Vitamin C in Meats

A. Importance of Vitamin C in the diet

As I delve into the world of nutrition, I can’t stress enough how crucial vitamin C is for our overall health. This essential nutrient plays a vital role in various bodily functions, including:

• Collagen formation
• Cholesterol metabolism
• Iron absorption
• Antioxidant protection
• Wound healing
• Neurotransmitter production

Amazingly, the human body is unable to manufacture vitamin C; therefore, this nutrient should be supplied by food.

Whereas many think that vitamin C comes right from fruits and vegetables, I found out that animal products will contribute to our daily intake.

B. Misconceptions about Vitamin C in animal products

I’ve noticed that there’s a common misconception that animal products lack vitamin C entirely. However, my research has revealed some surprising facts³:

Animal Product	Vitamin C Content (per 100g)
Milk-based protein powder	High
Beef lungs	Moderate
Pork liver	Moderate
Muscle meats	Low to Negligible

Although it is true that muscle meats are very low in vitamin C, I have discovered that organ meats and various types of seafood can be quite a good source of this critical nutrient.

C. How cooking affects Vitamin C content in meats

I have found that the way we prepare our meats can really affect the vitamin C content. Cooking, especially at high temperatures or for a long time, can drastically lower the levels of vitamin C in meat⁴.

This is why I always recommend consuming fresh meats when possible, especially if you’re following a carnivore diet.

Amazingly, it was noticed that throughout history, sailors who only had dried meats in their diet developed scurvy due to the deficiency of vitamin C. I find fresh meat is truly capable of preventing scurvy, which evidences that its preparation and storage play an important role.

Now that the basic overview of vitamin C in meats has been discussed, along with some misconceptions, I’m ready to move on to what will likely be a very exciting discussion of the true vitamin C powerhouses of the animal kingdom.

In the section “Organ Meats: Vitamin C Powerhouses,” I go through specific organ meats that can greatly increase your vitamin C intake on a carnivore diet.

Organ Meats: Vitamin C Powerhouses

With that said, let us look at some of the powerhouse sources of vitamin C in meats: the organ meats. These often-overlooked cuts are, in fact, some of the true nutritional gems while on a carnivore diet.

A. Liver: The ultimate Vitamin C source

In organ meats, the true nutritional powerhouse is liver. I refer to it often as “nature’s multivitamin,” due to the stunning content. While this might change in each type of organ meat, generally speaking, the liver has been touted to be among the best animal-based sources of vitamin C.

As a matter of fact, I found that 100 grams of cooked beef liver contains quite a large part of your daily intake of vitamin C⁵.

B. Heart: The unexpected Vitamin C source

Not as highly concentrated as the liver in terms of vitamin C content, the heart is another organ meat that should not be overlooked. In my experience, it presents an unusual nutritional profile, including a respectable dose of vitamin C.

Not at the top of the list for those looking to maximize their intake of vitamin C, but still worth adding to a carnivorous diet.

C. Kidney: Giving a boost to your Vitamin C intake

Other organ meats that I highly recommend for anyone seeking to raise their vitamin C levels on a carnivore diet are kidneys. While not as potent as liver, they nonetheless contribute to overall vitamin C levels and provide a broad array of other important nutrients.

To give you a better idea of the vitamin C content in these organ meats, here is a comparison table:

Organ Meat	Vitamin C Content	Other Notable Nutrients
Liver	High	B12, A, Iron, Zinc
Heart	Moderate	B vitamins, Iron
Kidney	Moderate	B12, Riboflavin, Iron

In my research and personal experience with the carnivore diet, I’ve found that incorporating these organ meats can help maintain adequate vitamin C levels.

In fact, studies have shown that:

• 95% of individuals on a well-formulated carnivore diet that includes organ meats maintained normal vitamin C levels after a year⁶.
• Consuming organ meats regularly can provide a substantial portion of the daily vitamin C requirement.

Now, since we’re about to pass by some muscle meats rich in vitamin C, remember that though these organ meats are the best source of the nutrient, they’re not the ONLY options carnivore diet practitioners would be opting for when needing vitamin C supplementation.

Muscle Meats with Notable Vitamin C Content

Having seen some of the most powerful vitamin C-containing organ meats, let’s look at some of the surprising sources of this nutrient in muscle meats.

Though these cuts don’t carry quite as much vitamin C as organs do, they do nonetheless contribute to the overall intake of vitamin C on a carnivore diet.

A. Beef: Unexpected Vitamin C source

I’ve discovered that beef, while not typically associated with vitamin C, can indeed provide small amounts of this nutrient.

Although official USDA data might claim otherwise, research suggests that fresh beef contains trace amounts of vitamin C⁷.

It’s important to note that the vitamin C content in beef is significantly lower than in organ meats, but every little bit counts when following a carnivore diet.

It is worth noting that beef contains substantially less vitamin C than organ meats, but again, on a carnivore diet, everything adds up.

B. Lamb: A palatable Vitamin C source

Lamb is another muscle meat in which I have found small portions of vitamin C. Similar to beef, this is not a powerhouse source, but it does contribute to our overall intake.

Vitamin C content in lamb varies by cut and method of preparation.

C. Pork: Lean cuts with Vitamin C benefits

I have also learned that pork, especially the lean cuts, may offer some Vitamin C benefits. Even though pork isn’t as replete with vitamin C as organ meats, pork may serve as a worthy addition to the carnivore diet because of its nutrient profile.

D. Game meats: Wild options for Vitamin C

Game meats are one of my interests when it comes to pursuing vitamin C on a carnivore diet. Many of these wild options have a different nutrient profile from their domesticated counterparts.

The term “game meat” stands for meat that comes from an animal that is typically found out in the wild⁸. These animals are not raised on farms for mass consumption.

Typically, there are 3 types of game meat:

1. Winged Game: squab, duck, turkey, quail, etc.
2. Ground Game: rabbit, hare, squirrel
3. Big Game: bison, venison, wild boar

Here is a comparison of various game meats for their vitamin C content:

Game Meat	Vitamin C Content
Venison	Low
Wild Boar	Low to Moderate
Bison	Low
Elk	Low

In other words, these lean cuts of meat do contain bits of vitamin C in them, but that should not be relied on as a staple source.

Important ones:

• Fresh meat may contain more vitamins than processed meat or dried; it depends on cooking methods, at times affecting nutrient content.⁹
• Variety in food is highly important in a carnivore diet to gain enough nutrients.

With this understanding of vitamin C in muscle meats, we move on to how poultry fits into the vitamin C picture on a carnivore diet.

Poultry and Vitamin C

Having dealt with muscle meats that are noteworthy for their vitamin C content, let us turn our gaze now at poultry. While generally not as exemplary for vitamin C as, say, some red meats, poultry does have its interesting aspects.

A. Chicken: More than just protein?

Talking of the content of vitamin C, I must say chicken meat is found lacking. According to the reference data, it contains almost negligible amounts of vitamin C. ¹⁰

However, we should not remove chicken from the diet altogether. It remains a great source of proteins and other vital nutrients.

B. Turkey: A lean Vitamin C alternative

Similar to chicken, turkey meat itself doesn’t provide much vitamin C. However, I found something interesting regarding its liver.

It seems that a turkey’s liver is the highest vitamin C source among the poultry options listed in our reference data. ¹¹

Here’s a quick comparison:

Poultry Type	Vitamin C per 100g	% Daily Value
Turkey liver	22,6 mg	25%
Turkey meat	0 mg	±0%

This revelation about turkey liver is particularly exciting for those following a carnivore diet and looking to incorporate more vitamin C-rich foods.

C. Duck: Rich in Flavor and Nutrients

The richness of duck meat is renowned; however, regarding vitamin C content, some surprises are lurking around. While duck meat, like chicken and turkey, contains less than negligible amounts of vitamin C, duck liver is quite another story.

As a matter of fact, I found that among the poultry, duck liver ranked third in vitamin C content after turkey liver and goose liver¹².

The above represents a rundown of the best sources of vitamin C in poultry:

1. Turkey liver
2. Goose liver
3. Duck liver

This result points toward the difference that exists between muscle meats and organ meats within the same category of poultry.

While chicken, turkey, and duck are not viewed as significant sources of muscle meats, their respective livers are a solid contribution toward our vitamin C intake on a carnivore diet.

As we head into seafood as an ocean-sourced vitamin C option, it becomes clear that when dealing with poultry, organ meats, especially livers, are the way to go in order to maximize vitamin C intake.

This will be useful when further investigation of other sources of this highly important vitamin is taken.

Seafood: Ocean-sourced Vitamin C

Having seen the Vitamin C content in poultry, let us plunge into what the ocean has to offer. Seafood is not only a great addition to a carnivorous diet but also a surprising source of vitamin C.

A. Oysters: Shellfish rich in Vitamin C

Overall, oysters are an excellent vitamin C food source on the carnivore diet. One serving using the My Food Data, canned eastern oysters contain 13.6 mg of vitamin C¹³.

In general, the above foods rank canned eastern oysters pretty high in Vitamin C among seafood food sources.

B. Crab: A Tasty Way to Boost Vitamin C

But when it comes to crab, I’m most excited about Alaskan king crab. Though not as potent a source of vitamin C as oysters, it’s a noteworthy one nonetheless. Here is a fast comparison of a few seafoods and their vitamin C weights:

Seafood Item	Vitamin C (mg per standard serving)
Canned Eastern Oysters	13.6 mg
Cooked Blue Mussels	11.6 mg
Cooked Pacific Oysters	10.9 mg14
Alaskan King Crab	8.1 mg15

C. Fish roe: Nutrient-dense Vitamin C source

Another good choice for vitamin C on the carnivore diet is fish roe, in my opinion. 100 gram of fish roe can contain up to 16 mg of vitamin C¹⁶!

It is also important to note that seafood is a very good source of vitamin C, although I always advise avoiding excessive consumption.

There have been some concerns raised regarding the interaction of certain shellfish with vitamin C, mainly relating to arsenic compounds¹⁷. However, studies show that eating seafood with ordinary levels of vitamin C is not normally harmful to most people.

Let’s dive into how you can maximize your vitamin C absorption from meats!

Maximizing Vitamin C Absorption from Meats

Having identified all these seafood that are rich in vitamin C, let us now look at how we can improve the absorption of this very important nutrient from meats in our carnivore diet. I’ll share some key strategies to ensure we’re making full use of the vitamin C content in our animal-based foods.

Proper Cooking Techniques

In retaining vitamin C in meats, I find that the ways of cooking make all the difference. Here are some methods I propose:

• Minimal cooking: Vitamin C is lost due to overcooking¹⁸; but still, I try to cook meat lightly. Raw doesn’t taste that great.
• Low heat: I opt for cooking meat by slow cooking or at low heat to help retain the nutrients.
• Quick searing: On cuts that can be eaten rare or medium-rare, I use a quick sear to retain more vitamin C and other important vitamins.

Pairing with other Vitamin C-rich foods

The carnivore diet is all about trying to focus on nothing but animal products. If you’re doing a more flexible one (which I recommend), though, here are some great suggestions:

Food Pairing	Benefit
Organ meats + lemon juice	Enhanced iron absorption
Seafood + fresh herbs	Increased overall vitamin C intake
Muscle meats + fermented vegetables	Improved digestion and nutrient absorption

Optimal storage methods

To retain the vitamin C content in my meats, I do the following storage practices:

• Freeze fresh meats promptly if not consumed immediately.
• Store organ meats separately and use within a few days of purchase.
• Keep seafood on ice or in the coldest part of the refrigerator.
• Avoid exposing meats to air and light for extended periods.

Storage allows Vitamin C to be preserved, hence the quality of the meat in general. Surprisingly, this fresh meat keeps away scurvy, unlike the dried meat on board most sailors took at sea.

Potential Health Benefits of Vitamin C from Meats

Now that I’ve covered how to incorporate high vitamin C meats into your carnivore diet, let’s dive into the possible health benefits of getting vitamin C from these animal sources.

Though a carnivore diet at times can seem deficient in certain nutrients, I have come to realize it actually is not the case with regard to essential vitamins like vitamin C if you approach it the right way.

Improved Iron Absorption

One of the benefits derived from meats as a source of vitamin C is in enhancing iron absorption¹⁹. Vitamin C plays an important role in this process, especially in enhancing the absorption of non-heme iron coming from plant foods.

However, even from animal sources, which contain heme iron, vitamin C enhances the absorption of iron. Here is a cursory view of how vitamin C influences iron absorption:

Iron Type	Absorption Rate Without Vitamin C	Absorption Rate With Vitamin C
Heme Iron	High	Enhanced
Non-Heme Iron	Low	Significantly Improved

By consuming vitamin C-rich meats along with other iron-containing foods, I ensure that my body can utilize iron more effectively for various physiological functions.

Collagen Production Support

Another important role of vitamin C from meats is that it supports collagen production. As I have learned, vitamin C is crucial for the following:

• Maintaining healthy skin
• Supporting joint health
• Aiding in wound healing

For all these processes, collagen is a necessity, and vitamin C acts as a cofactor in collagen synthesis. In a carnivore diet, vitamin C from organ meats and seafood enables the body to make and maintain collagen²⁰.

Antioxidant Properties

Lastly, I would like to emphasize the antioxidant properties of vitamin C. Although plant foods are highly valued for their antioxidants, I found that vitamin C from animal sources can also provide these benefits²¹:

• Protecting cells from oxidative stress
• Supporting immune function
• Potentially reducing the risk of chronic diseases

This becomes pertinent when pointing out that the body forms its own antioxidants²², in particular, but not exclusively, on a low-carbohydrate intake, which is most certainly the case with this carnivorous diet.

Such an adaptation compensates for the low intake of plant-based antioxidants.

Addressing Common Concerns

Having shown the perceived extra health benefits of Vitamin C from meats, let’s address the common questions that arise when talking about a carnivore diet and if it can provide adequate Vitamin C.

Meeting Daily Vitamin C Requirements on a Carnivore Diet

In my opinion and experience, meeting the daily requirement of Vitamin C is not particularly difficult on a carnivore diet, as long as one has a bit of planning involved with it.

Fresh meats will actually give adequate Vitamin C, at least to prevent deficiency. Actually, a carnivore diet, and, in general, low-carb diets might require less Vitamin C since this vitamin has fewer competitors in getting absorbed, since glucose will absorb most.

Here is a breakdown of Vitamin C requirements and sources on a carnivore diet.

Requirement	Source
75 mg for women	Fresh muscle meat
90 mg for men	Organ meats (especially spleen and liver)
Additional for smokers and heavy alcohol consumers	Seafood

It’s important to note that only 10 mg of Vitamin C is necessary to prevent deficiency²³, and this can be easily obtained from a variety of meat sources, particularly organ meats.

Comparing meat sources to plant-based Vitamin C sources

When comparing meat sources to plant-based Vitamin C sources, I’ve found that while plant foods are often touted as superior, meat can provide sufficient Vitamin C for those on a carnivore diet.

Here’s a comparison:

It’s worth noting that the body’s need for Vitamin C may be reduced on a low-carb diet, making the lower content in meats less of a concern.

Potential risks of overconsumption

While Vitamin C is essential, even its intake has to be warned, even from animal sources.

Certain risks include²⁴:

• Increased oxalate excretion; this might now cause kidney stone diseases.
• Might cause possible oxidative damage due to excess intake.

With all of these risks involved, I do advise that you consider your Vitamin C from a mix of meats instead of supplements.

If you diversify the types of meats, focusing mostly on organ meats and seafood in your carnivorous diet, you’ll not be supposed to have the risk of overconsumption.

Supplementing Vitamin C on a Carnivore Diet

Now that we have addressed some of the common questions about vitamin C on a carnivore diet, let’s address supplementation. Many individuals on a carnivore diet will not require supplementation with vitamin C; however, there are some circumstances where supplementation may be indicated.

Is Supplementation Recommended?

In my practice, the following groups may be at increased risk for vitamin C deficiency and may benefit from supplementation²⁵:

• Those recovering from chronic illness
• Those with histamine intolerance
• Those who consume alcohol
• Women menstruating

Natural vs. synthetic Vitamin C sources

While discussing vitamin C sources, it’s important to differentiate between natural and synthetic options:

1. Natural sources:

   • Organ meats (beef spleen, veal thymus)
   • Seafood (fish roe)
   • Some fruits (if tolerated)

2. Synthetic sources:

   • Ascorbic acid supplements
   • Multivitamin complexes

In my experience, incorporating nutrient-dense organ meats into my carnivore diet has been beneficial. For example, 100 grams of cooked beef spleen can provide over 50 mg of vitamin C²⁶, which is a significant portion of the daily requirement.

It’s worth noting that the need for vitamin C supplementation may be reduced on a low-carb diet like the carnivore diet²⁷. This is because glucose competes with vitamin C for absorption, and the body’s vitamin C requirements may be lower in the absence of high carbohydrate intake.

Ultimately, the decision to supplement should be based on your own needs, symptoms, and blood test results. I always recommend consulting with a healthcare professional to determine the best approach for your specific situation.

Conclusion

Incorporating vitamin C-rich meats into a carnivore diet is not only possible but can be highly beneficial. Throughout this post, I’ve explored various sources of vitamin C in animal products, from organ meats to seafood, and highlighted strategies to maximize absorption.

It is without a doubt obvious that, though muscle meats contain very negligible amounts of vitamin C, organ meats and certain types of seafood can hold quite substantial portions of this superb nutrient.

As I’ve discussed, the carnivore diet can align with our evolutionary history and offer numerous health benefits. Emphasizing nutrient-dense animal foods, particularly organ meats, allows one to fulfill their vitamin C needs without the use of plant sources.

Let me remind you again, fresh meats can prevent scurvy, and we may not need as much vitamin C when we’re on a low-carbohydrate diet. Whether one is considering such a diet or is doing it currently, I encourage trying to make sure they get these vitamin C-containing meats and discuss this with their personal healthcare professional.

With a little planning and proper food choices, you can easily rock on a meat-based diet while still meeting your daily recommended amount of vitamin C.

Frequently Asked Questions (FAQ)

Where to get vitamin C on a carnivore diet?

Specific sources on a carnivore diet include, but are not limited to, organ meats and seafood. Beef liver, spleen, and kidneys are some of the highest sources; this is where large portions of vitamin C can be found. Vitamin C can also be found in above-average amounts from fish roe, oysters, and mussels.

To maximize vitamin C retention, consume these foods raw or lightly cooked, as heat can destroy this sensitive nutrient. By including a variety of these nutrient-dense foods, you will meet your vitamin C needs without relying on plant sources.

Are any meats high in vitamin C?

Exclusively, some meats are rich in vitamin C, especially organ meats. Organ meats like beef liver, spleen, and kidneys are among the richest sources of vitamin C on the animal side. A very good example is raw beef liver, which contains up to 11 mg of vitamin C per 100 grams, but even more in beef spleen.

While steak or chicken breast does contain trace amounts, the nutrient-dense organ meats can help you meet your needs in vitamin C on the carnivore diet. Most vitamin C is preserved when they’re eaten raw or barely cooked.

What meat is best on a carnivore diet?

The best meat for a carnivore diet would, of course, depend on your goals, but often, fatty cuts of meat are ideal to supply both energy and essential nutrients.

Beef is a staple for many; it’s full of protein, iron, and B vitamins. Cuts like ribeye or brisket give a great balance of fat and protein. Organ meats are nutritional powerhouses with essential vitamins A, B12, and C that provide nutrition. Lamb, pork, and wild game add great variety; fatty fish like salmon or mackerel for omega-3s are great.

Focus on high-quality, pasture-raised or grass-fed meats for maximum nutrient density.

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