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What Foods Produce Vitamin C

1. Kakadu Plums

It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams.

Contents

C, also known as ascorbic acid, has several important functions. 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. Adults aged 19 to 64 need 40mg of vitamin C a day. 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. 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.

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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.

Vitamin C

Oregon State University Linus Pauling Institute: “Vitamin C.”

USDA: “Picking a Winner – Tips and Insight to Selecting Seasonal Produce.”

USDA Agricultural Research Service

World’s Healthiest Foods: “Potatoes,” “Papaya,” “Thyme,” “Cantaloupe,” “Broccoli,” “Strawberries,” “Kiwifruit,” “Bell peppers,” “Cauliflower.

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