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How much vitamin C is in that produce?

We often turn to vitamin C for immunity support. What are some of the best food sources available?

Having enough vitamin C can help boost a flagging immune system. The recommended dietary intake (RDI) is just 45mg a day but, while that will prevent deficiency, we’re better off with much more than that. The suggested dietary target (SDT) to reduce risk of chronic disease in women is 190mg a day and men 220mg. This higher amount also helps reduce the risk of winter coughs and colds.

As vitamin C is a water-soluble vitamin, getting regular amounts over the day may be more helpful than one big dose. Fruit and veges are the best places to get our vitamin C as we also get a package of other nutrients that can help us stay well. Having foods high in vitamin C in your meals has the added bonus of improving absorption of any iron present.

For more information on some of the benefits of getting enough vitamin C please see our 8 steps to healthy skin, hair and nails.



20mg in 1 large baked potato


21mg in 1 cup mashed


36mg in 1 large or 2 small mandarins


36mg in 2 tamarillos


41mg in 1 cup fresh pineapple

Red cabbage 

50mg in 1 cup sliced


56mg in 1 cup of chopped kale


62mg in 1 cup cooked cauliflower florets

Green kiwifruit

63mg vitamin C in 1 kiwifruit


72mg vitamin C in 1 orange


94mg in 1 grapefruit


94mg vitamin C in 1 cup of cooked broccoli florets


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