These embody: serving to to guard cells and retaining 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 of vitamin C Vitamin C is present in all kinds of fruit and greens.
Good sources embody: citrus fruit, corresponding to oranges and orange juice
peppers
strawberries
blackcurrants
broccoli
brussels sprouts
potatoes
How a lot vitamin C do I want?
It is best to be capable of get all of the vitamin C you want out of your every day weight loss program. Vitamin C can’t be saved within the physique, so that you want it in your weight loss program daily.
What occurs if I take an excessive amount of vitamin C?
Taking massive quantities (greater than 1,000mg per day) of vitamin C may cause: abdomen ache
diarrhoea
flatulence These signs ought to disappear when you cease taking vitamin C dietary supplements.
1. Kakadu Plums
It has the best recognized focus of vitamin C, containing as much as 5,300 mg per 100 grams. It’s additionally wealthy in potassium, vitamin E and the antioxidant lutein, which can profit eye well being
Contents
Vitamin C can’t be saved within the physique, so that you want it in your weight loss program daily.
Should you take vitamin C dietary supplements, don’t take an excessive amount of as this could possibly be dangerous. Taking lower than 1,000mg of vitamin C dietary supplements a day is unlikely to trigger any har.
Finest Foods 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
an extra 35 mg for individuals who smoke Some consultants imagine that individuals ought to eat rather more than the really useful every day allowance for good well being.
#1: Guavas
Ed: July twenty eighth, 2021
Vitamin C is an important nutrient required for the upkeep of pores and skin, blood vessels, bones and cartilage, and wound therapeutic. (1,2)
Vitamin C additionally helps shield cells in opposition to oxidative stress, which in flip supplies safety in opposition to sure ailments, together with most cancers. (1,3)
Vitamin C, like zinc and vitamin A, additionally helps assist your immune system.
(4,5,6)
Excessive vitamin C meals embody guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The present every day worth (% DV) for vitamin C is 90mg. (7)
Under is a listing excessive vitamin C meals ranked by a standard 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.