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What Is A Good Source For Vitamin C

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 include: citrus fruit, such as oranges and orange juice

Peppers

Strawberries

Blackcurrants

Broccoli

Brussels Sprouts

Potatoes

How Much Vitamin C Do I Need?

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.

What Happens If I Take Too Much Vitamin C?

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.

1. Kakadu Plums

It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).
It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health Summary Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin.

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).

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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