Vitamin C and how you can get more into your diet!

baobab camu-camu citrus c liposomal vitamin C sumac superfoods vitamin c

Some interesting information on Vitamin C and how you can increase the levels of this powerful micronutrient in your body naturally……

Vitamin C is found abundantly in a variety of fruits and vegetables and is an important part of our diets. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease. From slowing down skin ageing to reducing cholesterol levels the benefits are endless. Getting enough of vitamin C can help ward off illness as well and enhance iron absorption. Our bodies use vitamin c to synthesize collagen giving us glowing skin…..

So what is the best vitamin C supplement?

Experts maintain the best source is a whole food vitamin C supplement. This means that the vitamin C is extracted from real food sources as it’s thought to optimize absorption within the body.

Vitamin C is a water-soluble vitamin, which means the body can flush out excess vitamin C that it doesn’t need. While this reduces the risk for vitamin C overdose/toxicity, it’s still possible to experience symptoms if you take too much vitamin C in supplement form.

What are the side effects of too much vitamin C? Some can include diarrhea, heartburn or other digestive issues, headaches, high iron levels, and potentially kidney stones.

Here are a few of the best sources of vitamin C found naturally:

  • Black Currant: 1 cup: 203 milligrams
  • Red Pepper :1 cup: 190 milligrams
  • Kiwi fruit: 1 cup contains 164 milligrams
  • Guava :1 fruit: 126 milligrams
  • Bell Peppers: 1 cup, raw contains 120 milligrams
  • Orange: 1 cup contains 95.8 milligrams
  • Strawberries: 1 cup contains 89.4 milligrams
  • Papaya: 1 cup contains 86.5 milligrams
  • Pineapple: 1 cup contains 78.9 milligrams
  • Grapefruit: 1 cup contains 71.8 milligrams
  • Broccoli: ½ cup, cooked contains 50.6 milligrams
  • Brussels Sprouts: ½ cup, cooked contains 48.4 milligrams
  • Mango: 1 cup contains 45.7 milligrams
  • Lemon : 1 fruit: 45 milligrams
  • Tomatoes: 1 cup contains 18.9 milligrams
  • Spinach: 1 cup, cooked contains 17.6 milligrams


Did you know? There are many fruits and spices that have more Vitamin C then the common ones we all know about. Find some of my favourites below…


Camu camu ….This shrub bears large berries that can look like cherries, and they turn out to be one of the top Vitamin C foods in the world, according to researchers in fact, camu camu powder has more of this vitamin than any other food on the planet, sometimes as much as 60 times more than an orange!

According to the Heal With Foods website, 100 grams of camu camu fruit (Myrciaria dubia) contains 2145 milligrams vitamin C.

Baobab …. Baobab is the exceptional superfruit of Africa's 'Tree of Life'. It is the only fruit in the world that dries naturally on the branch. It’s exceptionally nutrient-rich, providing a wide range of health benefits. It’s a rich source of vitamin C. The vitamin C level is said to be 10 times more than an orange.

It is also almost 50% fibre (two thirds soluble and one third insoluble, making it a powerful prebiotic) and contains more antioxidants than any other whole fruit. 

Sumaca spice ideally used in place of or in addition to lemon juice when making dishes like salads, hummus, baba ganoush and dressings .

Although Sumac has a high antioxidant value, can help lower blood sugar levels and has Vitamin c, I couldn’t find any values for the amount of Vitamin C in Sumac…

However I would definitely add this super spice to my collection of spices…..




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