Want to know the secret of having a strong immunity system, glowing skin and an energised body? Throw the spotlight on an amazing ingredient - Vitamin C. This is a source packed with unexpected benefits and goodness for health. 

Adults aged between 19-64 need 40mg of vitamin C every day. One should ensure to get vitamin C food included in their diet. Let’s explore the best sources of vitamin C for a healthier and radiant you! 

Vitamin C tablets vs Organic vitamin C supplements

Vitamin C, also called Ascorbic Acid significantly helps in maintaining your cellular health, blood vessels and bones boosting immunity. It is also an antioxidant which neutralises free radicals lowering the risk of cancer or heart-related diseases. Vitamin C is also efficacious in collagen production which gives you a youthful look with firm skin; it is super effective in hyperpigmentation as well. You can meet vitamin C requirements through natural and wholesome sources - mango, papaya, guava, kale, spinach, bell peppers, broccoli, lemons, grapes and oranges. 

Not everyone can meet the required dose of vitamin C in their body through a regular diet; tablets are a quick and measured dose. It is also beneficial for people who have dietary restrictions or a busy lifestyle. You can make a clever choice by switching to organic vitamin C supplements over synthetic ones. Let’s see what are the basic differences - 

Features	Organic Vitamin C	Synthetic Vitamin C
Source	Derived from whole foods like rosehips, acerola cherry, amla	Acquired from labs - usually from corn glucose
Bioavailability	Combined with phytonutrients for better absorption	Lacks natural cofactors leading to ineffective absorption
Processing	non-GMO, organic certified	Highly processed with synthetic additives
Nutrient profile	Additional antioxidants, minerals & vitamins	Isolated ascorbic acid
Cost	Expensive due to natural sourcing	Widely available & affordable

However, remember not to exceed 2000mg of vitamin C in your body as it may result in kidney stones (in some cases), diarrhoea or an upset stomach. Also, few vitamin C tablets have artificial sweeteners, fillers, or preservatives—it's better not to continue for a longer period. Make a mindful choice! 

Orange juice

Want to have liquid sunshine in a glass? I am talking about none other than a glass of freshly squeezed orange juice. A drink vibrant and bursting with flavour will leave you refreshed and full of energy. It is a staple in breakfast—an elixir of antioxidants, vitamin C, and other nutrients to fuel up your body for a brighter day. 

A glass of fresh orange juice has potassium, which helps to regulate blood pressure, and flavonoids help in better circulation. It reduces the risk of anemia, and natural sugar provides you with a quick and instant energy boost. But, do not think to replace this with store-bought orange juice as it is high in artificial colours, additives and preservatives making it an unwise selection for a longer period. 

Kakadu Plum Powder

Kakadu plum or Terminalia Ferdinandiana originating in the tropical woodlands of Northern Australia is a superfruit and has benefits beyond expectation! Its vitamin C content has surpassed many citrus fruits, including oranges, lemons, acerola cherries or amla. It has 100 times more vitamin C content than orange; 100gm of Kakadu Plum has up to 5300mg of vitamin C.  

Kakadu Plum fights signs of ageing, brightens skin and boosts collagen, combating oxidative stress and reducing inflammation. Also, it has folic acid, ellagic acid, lutein & iron which is highly beneficial for eyes, brain and overall health. It is a versatile supplement packed with polyphenols and is multifunctional. 

You can consume it as functional foods - juices or smoothies, it is also available in skincare products - masks, anti-ageing creams or serums and can also be taken as a healthcare supplement in capsule or powder form.  

Vitamin C fruits

Below are the foods high/strongest in vitamin C - 

Source (per 100g)	Vitamin C content (mg)
Kakadu Plum (Terminalia ferdinandiana)	5300
Camu Camu (Myrciaria dubia)	2800
Acerola Cherry (Malpighia emarginata)	1677
Rose Hips (Rosa canina)	1250
Sea Buckthorn	400-900
Guava	200-300
Blackcurrants	180-200
Oranges	53

Include at least one of these superfoods in your diet to meet the required vitamin C content in your body. Stay tuned to Foodism so you get to know about such interesting facts for a healthier & happier you!