Vitamin C, often known as ascorbic acid, has a number of vital capabilities. Adults aged 19 to 64 want 40mg of vitamin C a day. It’s best to be capable of get all of the vitamin C you want out of your every day food regimen.
Vitamin C can’t be saved within the physique, so that you want it in your food regimen daily. Taking giant quantities (greater than 1,000mg per day) of vitamin C could cause: abdomen ache
diarrhoea
flatulence These signs ought to disappear when you cease taking vitamin C dietary supplements.
What does the Division of Well being and Social Care advise?
1. Kakadu Plums
It has the best recognized focus of vitamin C, containing as much as 5,300 mg per 100 grams. Only one plum packs 481 mg of vitamin C, which is 530% of the DV (3). Only one plum delivers round 530% of the DV.
Contents
Adults aged 19 to 64 want 40mg of vitamin C a day. It’s best to be capable of get all of the vitamin C you want out of your every day food regimen.
What Occurs If I Take Too A lot Vitamin C?
Taking giant quantities (greater than 1,000mg per day) of vitamin C could cause: abdomen ache
diarrhoea
flatulence These signs ought to disappear when you cease taking vitamin C dietary supplements.
What Does The Division Of Well being And Social Care Advise?
It’s best to be capable of get all of the vitamin C you want by consuming a assorted and balanced food regimen.
Greatest Meals For Vitamin C
One serving of any of the meals beneath comprises greater than 20 % of the advisable every day worth of vitamin C. This makes these meals “excellent” sources of the vitamin, in response to the Food and Drug Administration (FDA).
#1: Guavas
(1,2)
Vitamin C additionally helps defend cells towards oxidative stress, which in flip gives safety towards sure ailments, together with most cancers.
(4,5,6)
Excessive vitamin C meals embody guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. (7)
Under is a listing excessive vitamin C meals ranked by a typical serving dimension, use the nutrient rating of over 200 meals excessive in vitamin C to see the meals highest in vitamin C by nutrient density (per gram), or see rankings of fruits excessive in vitamin C, and greens excessive in vitamin.