Did you know there are a whole range of plant based foods with up to 50 times more vitamin C than those typical fruits and veggies renowned for their vitamin C content. In this blog we discuss 5 natural sources of vitamin C, those being Kakadu Plum (Gubinge), Camu Camu, Acerola Berry, Black Current and Rose Hip. We have also included an immunity smoothie recipe.

1. Top 5 Natural Sources of
Vitamin C - You May Be
Surprised!
[http://www.nourishinghub.com.au]
By: Simone Denny

2. Did you know there are a whole range of plant based foods with up to 50 times more
vitamin C than those typical fruits and veggies renowned for their vitamin C content (i.e.
oranges, kiwis, strawberries)? There is a myriad of Vitamin C supplements on the
market, however these are typically made from synthetic ascorbic acid and are usually
formulated in a lab. I am a big believer in getting your vitamins and minerals from their
natural source, which is why I love the below list of plant based foods bursting with
natural vitamin C.
Vitamin C has always been well recognised for
its immunity boosting properties and remains the vitamin of choice for fighting off
the common cold and infection. Recent studies have shown however, that this powerful
vitamin is responsible for a range of other health benefits - from preventing
cataracts to reducing blood pressure. Vitamin C is a very
effective antioxidant and helps to fight free radicals both internally and externally.
When applied topically to the skin it can help prevent early aging and skin damage.
Vitamin C is a collagen builder so it is it is excellent for repairing wounds and
supporting skin suppleness.
Feeling like you need an immunity booster or a good dose of antioxidant? Check out our
Immunity Boosting Smoothie here
Top Plant Based Sources of Vitamin C

3. Kakadu Plum (Gubinge)
Kakadu Plum or Gubinge is the highest natural source of Vitamin C on the
planet with 1300 mg per 100g - over 50 times the concentration found in oranges. The
Kakadu Plum is an indigenous Australian superfood and comes from Kakadu and the
Kimberlys. For thousands of years the Indigenous people of Northern Australia have
used this powerful plan for medicinal purposes. The Kakadu plum is well know for it’s
antibacterial, antiviral as well as anti-infammatory properties.
Loving Earth provide harvest Gubinge Powder and 100% of their profits go back to the
Nyul Nyul people of the Kimberly. You can purchase this powerful source of vitamin
C here.
The lovely Vanessa Megan, who prides herself on the motto "You should never put

4. anything on your skin that you wouldn't eat” makes an oil free Kakadu Plum Anti-aging
serum, which is well worth trying. Full of vitamin C it is a wonderful antioxidant for the
skin.
Click the products for more info.
Camu Camu Powder
Containing the second highest natural source of Vitamin C of all foods, Camu Camu is
another little gem from the Amazonian rainforest of Peru and Brazil. Camu Camu fruit
grows on a bushy tree in backwater rivers. It is said that people of the rainforest have
harvested the juice and used it boost immunity, particularly in times of stress and
anxiety. Camu Camu has been used by ancient cultures to help promote healthy gums,
eyes, and skin and also support the functions of the brain (nervous system) and heart
(circulatory system).
Again Loving Earth has an excellent Camu Camu product. This powdered form can be
added to juices or smoothies is a great way to boost your vitamin C intake.

5. Rose Hip
Rose Hip is another fruit that is very rich in Vitamin C – 200mg/100g (far outweighing
vitamin C in fruits like oranges, kiwifruit or strawberries). Rose hip are the fruit of the
rose plant. During World War II, British were told to gather Rose Hips to make vitamin
C for their children when supplies were short.
Rose Hips also contain Licopene, an important antioxidant for the body. Recent studies
have shown Rose Hips can be a beneficial for rheumatoid arthritis due to it’s antiinflammatory and anit-oxidant effects – read more here
Note: Vitamin C is not present in Rose Hip oil as it is a water soluble vitamin.
Love Chai do a naturopathic blend of White Rose and Goji Tea and an Immunity Tea –
both containing Rose Hip.
Acerola Berry
Another very rich source of natural vitamin C, the Acerola Berry originates from Central
and South America and looks very similar to the red cherry. The vitamin C produced by
the Acerola fruit is better absorbed by humans than synthetic ascorbic acid. In addition
to vitamin C the berry contains vitamins A, B1, B2, and B3, as well as bioflavoids and
carotenoids, which provide important nutritional value and antioxidant benefit

6. Lifestream make an organic Acerola Berry Vitamin C and claim that most vitamin C
supplements available today are artificially produced from corn glucose, via chemical
and/or fermentation processes. Their vitamin C does not contain any synthetic ascorbic
acid or anything artificial. Click here for more information.
Black Current
Black Currents are rich in micronutrients and have 3 – 5 times as much vitamin C as
oranges do. They contain anthocyanins (also present in black rice and mentioned in our
blog), which is the dark blue/black pigment in the skin and are powerful antioxidants.
Black currents are said to be anti-inflammatory, promote cardiovascular health and agerelated eye problems.

7. Plant Sources of Vitamin C in order of content
Table from News Medical
Plant source
Kakadu plum
Camu Camu
Rose hip
Acerola
Seabuckthorn
Jujube
Indian gooseberry
Baobab
Blackcurrant
Red pepper
Parsley
Guava
Kiwifruit
Broccoli
Loganberry
Redcurrant
Brussels sprouts
Wolfberry (Goji)
Amount
(mg / 100g)
3100
2800
2000
1600
695
500
445
400
200
190
130
100
90
90
80
80
80
73 †

8. Lychee
Cloudberry
Elderberry
Persimmon
Papaya
Strawberry
Orange
Lemon
Melon, cantaloupe
Pineapple
Pawpaw
Bilberry
Horned melon
Medlar
70
60
60
60
60
60
50
40
40
10
10
1
0.5
0.3
Click here for last Nourishing Hub recipe Spirulina Protein Ball Recipe
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Have a wonderful weekend!
Simone @ the Nourishing Hub