Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in a variety of fruits and vegetables. Vitamin C is a powerful micro-nutrient and crucial antioxidant. It reverses skin ageing,  reducing cholesterol levels and your body uses vitamin C to synthesise important compounds such as collagen.

  • Powerful Antioxidant
  • Prevents anemia (enhances iron absorption).
  • Boosts immunity (mega dosing vitamin C defends the body against colds and viruses).
  • Improves heart health.
  • Promotes glowing skin.
  • Reduces risk of gout.
  • Reduces the risk of cancer AND can be effective in the treatment of cancer.

Women need 75mg/day and men 90mg. But the upper safe limit is 2000mg (you can go higher but  it’s best not to exceed the RDA considerably. RDA in the UK is 40mg and USA is 60mg (for scurvy prevention).  You should aim for 1000mg+ per day (as this has been found to have many health benefits including increased glutathione and collagen production).



  • Guava is the star (1 fruit): 400mg.
  • Kiwi fruit (1 fruit): 80mg
  • Papaya (1 whole): 180mg
  • Blueberries (1/2 cup): 80mg
  • Medium orange: 70mg
  • Pineapple (1 cup): 90mg
  • Red or green peppers (1 pepper): 110mg
  • Strawberries (1 cup): 90mg
  • Kale, cabbage, broccoli (1 cup): 60-100mg
  • Medium lemon: 40mg (drinking lemon water every day is a great idea).
  • Lime (1 fruit): 20mg (great to have as a slice in soda water or beer).
  • Parsley (1/2 cup): 40mg. Parsley is an amazing super food.
  • Camu camu is tart little Amazonian fruit that has the highest vitamin C content of any fruit. The powder is available (a teaspoon has 200-600mg). Camu camu poweder is a marketing gimmick.... stick to real foods.
  • Acerola cherry is a common supplement.

Vitamin C strategy

  • Raw guava has less sugar than other fruits. Eat the skin and the pulp, it's delicious. Also contains lycopene, quercetin and other antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells.
  • A nice big bowl of homemade fruit salad each day will smash the daily RDA.
  • Lemon water: Add  2 or 3 limes or a lemon each day to drink with water.
  • Have one portion of cruciferous vegetables each day (stir fried or boiled). Especially broccoli.
  • Try and eat a pepper each day (in salads or in hot meals or stir fry). Red peppers pack the most nutrition, because they've been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange and then red. Compared to green peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.
  • Papaya salad is super source of vitamin C and it's a great meal accompaniment.