Vitamin C is an essential nutrient with many roles. It helps with healing and immunity, it’s important for growth and development, and it helps the body absorb iron.
While vitamin C itself won’t stop us getting colds or flu, having vitamin C-rich foods is a good start to boost immunity. Luckily, some of our favourite vegetables and fruits are the richest sources.
The suggested dietary target for vitamin C for adults is between 190—220mg daily. Here are our picks.
Feijoa (3 medium)
38mg vitamin C
A winter treat. Enjoy while they’re in season.
Broccoli (3/4 cup steamed)
70mg vitamin C
This vegetable is easy to incorporate into your diet. Delicious on its own, or in soups, stir-fries or frittatas.
Kiwifruit (1 green)
63mg vitamin C
Add to your breakfast or simply eat by itself.
Kale (1 cup )
56mg vitamin C
Another vegetable that’s easy to incorporate into your diet. Add to your smoothies, salads, stir-fries and soups.
Cauliflower (1 cup)
68mg of vitamin C
The humble cauliflower is packed with goodness. More vitamin C than an orange!
Orange (1 medium)
46mg vitamin C
Another winter treat. Delicious!
Article sources and references
- Hemilä H & Chalker E. 2013. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviewshttps://www.cochrane.org/CD000980/ARI_vitamin-c-for-preventing-and-treating-the-common-cold
- Martini N. 2014. Potion or poison Vitamin C. Journal of Primary Health Care 6:251https://www.publish.csiro.au/hc/ExportCitation/HC14251
- Eyres L et al. 2016. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews 74:267–280https://www.ncbi.nlm.nih.gov/pubmed/26946252
- Mart´ın-Pela´ez S et al. 2013. Health effects of olive oil polyphenols: Recent advances and possibilities for the use of health claims. Molecular Nutrition & Food Research 57:760-71https://www.ncbi.nlm.nih.gov/pubmed/23450515
- Schwingshack L & Hoffmann G. 2014. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease 13:154-69https://www.ncbi.nlm.nih.gov/pubmed/25274026