1. Kakadu Plums
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health
#1: Guavas
(1,3)
Vitamin C, like zinc and vitamin A, also helps support your immune system.
(4,5,6)
High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value (% DV) for vitamin C is 90mg.
Contents
Good sources include: citrus fruit, such as oranges and orange juice
Peppers
Strawberries
Blackcurrants
Broccoli
Brussels Sprouts
Potatoes
How Much Vitamin C Do I Need?
Vitamin C cannot be stored in the body, so you need it in your diet every day. Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
diarrhoea
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.
Best Foods For Vitamin C
According to the Office of Dietary Supplements (ODS) , the recommended daily allowance of vitamin C for adults is: 90 milligrams (mg) for males
75 mg for females
85 mg when pregnant
120 mg when breastfeeding
an additional 35 mg for people who smoke Some experts believe that people should consume much more than the recommended daily allowance for good health. 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).