Top Foods For Optimal Vitamin C Intake

At Wise Cicada we will always talk about a whole-food supplementation approach for your health first. So as we come into a change of season and the inevitable increased risk of cold and flu it’s sensible to boost our immune systems with vitamin C. Here are our top food ‘picks’ containing high levels of Vitamin C and a few reasons why eating Vit C in a naturally occurring wholefood ‘package’ with its full spectrum of complementary bioflavonoids is a good idea.

Obtaining adequate vitamin C may dramatically improve your health. The human body cannot produce vitamin C so we must ensure that we receive adequate amounts from our daily diet.

There are empirically documented benefits to be gained from vitamin C including reducing cardiovascular disease and stroke risk, preventing cancer, alleviating pain in those with fibromyalgia, promoting skin health and bolstering the immune system.

However, there is a big difference between natural, food-derived vitamin C and synthetic, ascorbic acid.  Ascorbic acid is found within the Vitamin C complex as it exists in food, but is only one part of a number of inseparable co-factors, like rutin, bioflavonoids (vitamin p), factor k, factor j, factor p, ascorbinogen, protein chaperones, and enzymes like tyrosinase, which only in their entirety will constitute the whole food complex.

Ascorbic acid is a lot more acidic than naturally buffered Vitamin C found in raw food and can lead to an upset stomach, calcium loss from the bones and kidney stones for some individuals. Ascorbic acid is often produced semi-synthetically from corn or rice starch through a heavily chemical dependent process. It cannot be classed as whole food.

Food based vitamin C offers much more than ascorbic acid can.

Camu Camu

The camu camu berry is one of the world’s most abundant sources of vitamin C. One single teaspoon of camu camu powder has 1180% of your recommended daily intake! That’s 708mg in a tiny dose!  See More

Acerola Cherry

The acerola cherry is packed with vitamin C. One tablespoon of powder contains 315mg! That’s 525% of your daily intake with just one teaspoonful!

Red Capsicum

A cup of chopped red capsicum contains nearly three times more vitamin C than an orange, providing 190mg.


Just one half cup of this tropical fruit contains 188mg.

Kiwi Fruit

Very rich in vitamin C, one cup of our own kiwi export chopped up as fruit salad has 167mg or the equivalent of 278% of your daily needs.

Goji Berries

The antioxidant rich goji berry also contains a good source of vitamin C. It provides 144mg in just one cup of goji berry powder! See More 


Oranges are often the first thing most people think of when reaching for a natural dose of vitamin C and with good reason! Citrus fruits in general all provide a good source of vitamin C, but one cup of orange segments will give you 96mg which is 160% of your daily intake.


This digestion supportive tropical fruit tastes amazing with fresh lime juice (an extra vitamin C boost!) but a one cup serving delivers 88mg.


The humble strawberry packs a tasty little vitamin C punch with one cup of them providing 84.7mg! remember to buy organic though, as this little fruit is one of carries one of the highest pesticide spray residue  loads.


One of the highest sources of vitamin C in the vegetable world comes from broccoli! Just one cup of florets has 81mg of vitamin C.

The suggested RDI (recommended daily intake) of vitamin C is 60 mg or more. The RDI is the amount suggested to prevent disease. By contrast, the Optimum Daily Allowances (ODA) are an indicator of the amount of nutrients required to thrive. The ODA suggested is approximately 250-3000 mg of whole food derived vitamin C per day to support optimal health.

Ref: Food Matters