Post 159 Vitamin C Highest Sources Chart
Post 159 Vitamin C Highest Sources Chart
Vitamin C is an important anti-oxidant which protects the body and supports a multitude of critical functions. Here is a summary of the many benefits of including Vitamin C in your daily diet whether through food or supplementation.
- Antioxidant
- Prevents free-radical damage and oxidation (anti-oxidant)
- Heart Disease
- Effects of stress on your health
- Increases sperm production
- Increases the production of collagen which decreases dramatically after the age of 25 and is approx. 30% gone by the age of 40. This improves skin, cartilage, hair, nails, bone, and joint
- Cellular energy
- Blood vessel strength
- Immune function
- Absorption of iron in the gut, and production of red blood cells for oxygen and energy
- Produces antibodies which protects your body from chemicals, pollution, and radiation
- Helps maintain thinner blood which prevents congestion, low oxygen, and low energy
- Although traditionally been thought to be most effective in the diet through supplementation of ascorbic acid (synthetic), it is now being revisited with questions that whole vitamin C along with its naturally occurring compounds, may be more effective including at lower doses. Camu Camu is currently the highest known source of this naturally occurring Vitamin C
| Fruits | Latin Name | mg per 100 g | mg avg serving | Ranking |
| **Acerola | Malpighia glabra | 1,677 | 80 | Exceptional* |
| Apple | Malus sylvestris | 6 | 8 | Fairly Good |
| Apricot | Prunus armeniaca | 10 | 4 | – |
| Apricot, canned | Prunus armeniaca | 3 | 2 | – |
| Asian pear | Pyrus serotina | 4 | 5 | – |
| Avocado | Persea americana | 8 | 16 | Fairly Good |
| Banana | Musa X paradisiaca | 9 | 11 | Good |
| Babaco | Carica pubescens x stipulata forma ‘pentagona’ | 21 to 32 | 21 to 32 | Very Good |
| Barbados Cherry | Malpighia glabra | 1,678 | 112 | exceptional |
| Bilberry | Vaccinium myrtillus | 1 | 0.01*(estim) | – |
| **Baobab | Adonsonia digitata | 150 to 499 | 100 | Exceptional |
| Breadfruit | Artocarpus altilis | 29 | 28* | Very Good |
| Blackberry | Rubus sp. | 6 | 0.6(estim) | – |
| Blackcurrant | Ribes nigrum | 155 to 215 | 1.5 to 2*(estim.) | Excellent |
| Blueberry | Vaccinium sp | 1.3 to 16.4 | no data* | – |
| **Camu Camu | Myrciaria dubia | 2,700 | no data | Excellent |
| Crab Apple | Malus sp. | 8 | 2 (estim.) | – |
| Custard Apple | Annona reticulata | 19 | no data | Very Good |
| Feijoa | Feijoa sellowiana | 25 | 13 | Good |
| Feijoa | Feijoa sellowiana
|
31 | 16 | Very Good |
| Feijoa | Feijoa sellowianacv.’Triumph’ | 27 | 14 | Good |
| Fig | Ficus carica | 2 | 1 | – |
| Grape, slip skin | Vitis spp | 4 | .01 | – |
| Grape, European | Vitis vinifera | 11 | .60 | Good* |
| Grapefruit | Citrus paradisi | 34 | 44* | Excellent |
| **Guava, Cattley | Psidium cattleianum | 37 | 2 | Very Good* |
| Guava, tropical | Psidium guajava | 183 | 165 | Exceptional |
| **Java Plum | Syzgium cumini | 14 | .42 | – |
| Jujube | Ziziphus jujuba | 500 | no data | Exceptional* |
| Kakadu Plum | Terminalia ferdinandiana | 2300 to 3150 | 60 *(estim) | Excellent* |
| **Kei Apple | Dovyalis caffra | 117 | 17 | Excellent* |
| Kiwano™ | Cucumis metuliferus | 0.5 | 0.5 | – |
| Kiwifruit, green | Actinidia deliciosa | 98 | 74 | Exceptional |
| Kiwifruit, yellow | Actinidia chinensis | 120 to 180 | 108 to 162 | Exceptional |
| Lemon juice | Citrus limon | 46 | 3* | – |
| Lime juice | Citrus aurantifolia | 29 | 1* | – |
| Lychee | Litchi chinensis | 72 | 7* | Very Good |
| Mango | Mangifera indica | 28 | 57 | Excellent |
| Melon, Cantaloupe | Cucumis melo | 42 | 29* | Very Good |
| Melon, Honeydew | Cucumis melo | 25 | 20* | Very Good |
| **Natal Plum | Carissa macrocarpa | 38 | 8 | Good |
| Orange | Citrus sinensis | 53 | 70 | Excellent |
| Opuntia Cactus | Opuntia spp. | 23 | no data | Very Good? |
| Papaya | Carica papaya | 62 | 47* | Excellent |
| **Pawpaw/Asimina | Asimina triloba | 14 | 28(estim) | Good† |
| Passionfruit, purple | Passiflora edulis | 30 | 5 | – |
| Peach | Prunus persica | 7 | 6 | – |
| Peach, canned | Prunus persica | 3 | 3 | – |
| Pear | Pyrus communis | 4 | 7 | – |
| **Persimmon, American | Diospyros virginiana | 66 | 13*(estim.) | Excellent |
| Persimmon, Oriental | Diospyros kaki | 40 | 40*(estim.) | Excellent |
| Pineapple | Ananus comosus | 15 | 13 | Good |
| Plum | Prunus sp | 8-10 | 6 | Fairly Good |
| Quince | Cydonia oblonga | 15 | 15 | Good |
| Raspberry | Rubus spp. | 25 | .5 | – |
| Raspberry | Rubus spp. | 23 to 32 | 0.7 to 1* | Very Good |
| Red Currant | Ribes sativum | 58 to 81 | 0.58 to 0.81*(estim) | Good |
| Rosehip | Rosa pomifera cv.’Karpatia’ | 1,500 | 45(estim.) | Excellent |
| Rosehip | Rosa sp. cv.’Pi Ro 3′ | 1,150 | 34(estim.) | Very Good |
| Rosehip | Rosa sp. cv.’Vitaminnyj-VNIVI’ | 2,000 to2,500 | 60 to 75(estim.) | Excellent |
| **Surinam Cherry | Eugenia uniflora | 26 | 2 | – |
| Sapodilla | Manilkara zapota | 15 | 25 | Very Good |
| Strawberry | Fragaria x ananassa | 57 | 7* | Very Good |
| Tangerine/Mandarin | Citrus reticulata | 31 | 26 | Very Good |
| Tamarillo, red | Cyphomandra betaceae | 40 | 40 | Excellent |
| Tamarillo, red | Cyphomandra betaceae | 31 | 22 | Very Good |
| Tamarillo, yellow | Cyphomandra betaceae | 33 | 30 | Very Good |
| Tamarillo, yellow | Cyphomandra betaceae | 31 | 22 | Very Good |
| Tomato | Lycopersicon sp | 19 | 23 | Very Good |
| Watermelon | Citrullus lanatus | 10 | 27 | Very Good |
Vitamin C IV treatments are a synthetic ascorbic acid. To date, this is the only high level of vitamin C treatment available for cancer treatment and other illnesses.
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