Shopping for vitamin C

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!