It covers all the vitamins and minerals you should get, preferably from food. Kale is a good source of folic acid and calcium. (Photo credit: iStock / Getty Images) 4 days ago · Here are 20 foods that are high in vitamin C. 1. Kakadu plums. The Kakadu plum ( Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. It Including these fruits in your diet is a good idea because eating them helps to increase your overall intake. The table below compares the vitamin C content (in mg) of 100 g of various fruits. Fruit. Vitamin C. Guavas. 228.3. Kiwifruit. 92.7. Persimmons. According to the National Institutes of Health (NIH), kids aged 1-3 years old can do with 15 mg of vitamin C daily. On the other hand, children aged 4-8 years old require 25 mg on average every day. Meanwhile, older kids around the age of 9-13 should aim to consume an average of 45 mg of vitamin C daily. 2. When it comes to taking a higher dose of vitamin C (since much of the scientific studies 3, particularly for vitamin C's impact on immune response, are at 500 milligrams, 1,000 milligrams, and higher) and making sure you're absorbing most of those milligrams, choosing the right form of vitamin C is the key. mindbodygreen's vitamin C potency+ Best Multivitamin with Vitamin C: Transparent Labs Multivitamin. Best Organic Vitamin C: Garden of Life Mykind Organics Vitamin C Organic Spray. Best Vitamin C Powder: Swanson Vitamin C Powder Vitamin A. Vitamin A-rich foods, such as liver, sweet potato, spinach, pumpkin, and carrots, are excellent dietary sources to consume regularly and safely. Vitamin A is essential for cell differentiation and replication. It plays an important role in the development of the eyes, ears, spine, and heart. 3. Ester-C (Calcium Ascorbate) Calcium ascorbate is a form of vitamin C known as a mineral ascorbate, or buffered vitamin C. Because the nutrient is paired with calcium, it is considered to be less acidic in the digestive system, although human clinical research does not necessarily confirm this. .

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