Best Foods For Vitamin C
One scientific editorial suggests that 200 mg per day is an optimal amount for most adults. One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).
1. Kakadu Plums
Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).
Just one plum delivers around 530% of the DV.
These include: helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing Lack of vitamin C can lead to scurvy. Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include: citrus fruit, such as oranges and orange juice
How Much Vitamin C Do I Need?
Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
flatulence These symptoms should disappear once you stop taking vitamin C supplements.
What Does The Department Of Health And Social Care Advise?
You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much as this could be harmful. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.
Ed: July 28th, 2021
Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing. (1,2)
Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer. (1,3)
Vitamin C, like zinc and vitamin A, also helps support your immune system.
The current daily value (% DV) for vitamin C is 90mg. (7)
Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density (per gram), or see rankings of fruits high in vitamin C, and vegetables high in vitamin.