Vitamin C, also called ascorbic acid, has a number of necessary features. These embrace: serving to to guard cells and holding them wholesome
sustaining wholesome pores and skin, blood vessels, bones and cartilage
serving to with wound therapeutic Lack of vitamin C can result in scurvy.
Good sources embrace: citrus fruit, akin to oranges and orange juice
peppers
strawberries
blackcurrants
broccoli
brussels sprouts
potatoes
How a lot vitamin C do I would like?
Vitamin C can’t be saved within the physique, so that you want it in your eating regimen each day.
What occurs if I take an excessive amount of 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.
1. Kakadu Plums
Only one plum packs 481 mg of vitamin C, which is 530% of the DV (3). It’s additionally wealthy in potassium, vitamin E and the antioxidant lutein, which can profit eye well being Abstract Kakadu plums comprise as much as 5,300 mg of vitamin C per 100 grams, making it the richest identified supply of this vitamin.
Only one plum delivers round 530% of the DV.
Contents
These embrace: serving to to guard cells and holding them wholesome
sustaining wholesome pores and skin, blood vessels, bones and cartilage
serving to with wound therapeutic Lack of vitamin C can result in scurvy. Adults aged 19 to 64 want 40mg of vitamin C a day.
It is best to be capable to get all of the vitamin C you want out of your every day eating regimen. Vitamin C can’t be saved within the physique, so that you want it in your eating regimen each day.
What Does The Division Of Well being And Social Care Advise?
If you happen to take vitamin C dietary supplements, don’t take an excessive amount of as this could possibly be dangerous.
#1: Guavas
(4,5,6)
Excessive vitamin C meals embrace 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.
Greatest Meals For Vitamin C
In accordance with the Workplace of Dietary Dietary supplements (ODS) , the really useful every day allowance of vitamin C for adults is: 90 milligrams (mg) for males
75 mg for females
85 mg when pregnant
120 mg when breastfeeding
a further 35 mg for individuals who smoke Some specialists consider that individuals ought to devour rather more than the really useful every day allowance for good well being.