An adult needs around 40 grams of vitamin C a day. What should we eat to get it?
Many people believe oranges are the main source of vitamin C. However, nutritionist Nicola Shubrook points to five products which are better sources of vitamin C.
1. Guava, 230mg per 100g serving
One guava fruit contains 140% of the daily norm of vitamin C, and they're also a good source of fibre, vitamin A, folate and potassium.
2. Blackberry, 200mg per 100g serving
One portion of blackberry provides almost 200% of your daily intake of vitamin C. It also contains calcium and iron.
3. Red pepper, 126mg per 100g serving
Just a half of a big red pepper contains more than daily intake of vitamin C, as well as vitamin А, Е, К, В6, folate and fibre.
4. Green peppers, 120mg per 100g serving
Half of a green pepper provides around 100% of daily intake of vitamin C, vitamin A, B6, K and fibre.
5. Kiwi fruit
One kiwi fruit contains more than 50% of daily intake. Kiwi is a good source of vitamin K and fibre.