Vitamin C, also known as ascorbic acid is a basic essential nutrient that has numerous functions in the human body including acting as an antioxidant, collagen formation, cofactor required both in catecholamine biosynthesis and in adrenal steroidogenesis, the immune system, repair of tissue and wound healing.
It always раinѕ me tо see реорlе ruѕhing out tо mеgа-dоѕе mаѕѕivе dоѕеѕ оf synthetic аѕсоrbiс асid ѕuррlеmеntѕ, еѕресiаllу when thеrе are so mаnу hеаlthу natural Vitаmin C riсh foods, hеrbѕ and botanicals tо сhооѕе frоm.
Natural food and herbal sources of Vitamin C such as Acerola, Amla Berry and Rosehips for example also tend to be more stable than synthetic ascorbic acid supplements.
Part of the reason why natural food sources of Vitamin C tend to be more stable than synthetic Vitamin C supplements is because herbs and whole-foods contain many supportive bioflavonoids and other antioxidants such as tannins, which basically help to keep the Vitamin C stable by preventing oxidation.
This is part of the benefit to consuming natural whole-food and herbal sources, as you also obtain many other highly valuable syngeristic nutrients and phyto-chemicals in the process.
The current recommended dietary allowance (RDA) for vitamin C for adult nonsmoking men and women is 60 mg/d, which is based on a mean requirement of 46 mg/d to prevent the deficiency disease scurvy. 
The optimal RDA for Vitamin C for optimum reduction of chronic disease risk in nonsmoking men and women, however is much larger and previous research indicates it to be in the region of 90-100mg/d. With a suggest RDA in the region of 120 mg vitamin C/d.
Here are five of my favorite natural dietary sources of Vitamin C.
- Acerola Cherry
Acerola Cherry also commonly known as West Indies cherry and Barbados cherry is a plant native to Central America, northern South America, Mexico, and the Caribbean.
The ripe red cherry like fruit is an extremely rich source of Vitamin C and other nutrients such as Vitamin A, B-complex Vitamins, aswell as phyto-nutrients such as carotenoids and bioflavonoids.
Acerola cherry contains about 1677 mg of vitamin C per 100 g of fruit.
It is for this reason Acerola Cherry Extracts have become a very cheap and popular supplement to get well over 100% of the RDA for natural Vitamin C in a single capsule.
Our Vitamin C Cherish Capsules are a natural Vitamin C whole-food based supplement containing Acerola Cherry(providing 125mg (156% NRV*)), parsley leaf, blackcurrent, rosehip and elderberry extracts.
- Amla Berry
Amla(Phyllanthus emblica) also known as “Indian Gooseberry” is one of natures richest sources of Vitamin C and is a highly prized food in Indian Ayurvedic medicine systems.
Whilst Amla is not as rich a source of Vitamin C as the likes of Acerola and Camu Camu. The research has found that the Vitamin C in amla fruit is 12 times stronger than synthetic ascorbic acid and more stable once again due to being bonded with tannins, which help protect the Vitamin C from degradation from heat and light.
Studies have also found that Amla may have other potential health benefits including antioxidant, anti-bacterial, anti-inflammatory, antidiabetic, antiulcerogenic, hepatoprotective, hypolipidemic, gastroprotective and chemopreventive benefits.
- Kiwi Fruit
Kiwi fruit or Chinese gooseberry as its commonly known is one of my favorite dietary sources of Vitamin C.
One single medium kiwi fruit contains around 70.5mg of Vitamin C, which is around 117% of the recommended daily value(DV).
Kiwis are not just packed with Vitamin C, they are also a good source of dietary Fiber, Vitamin E (Alpha Tocopherol), Potassium, Copper and Vitamin K.
- Bell Peppers
Bell Pepper Vitamin CBell Peppers also known as Sweet Pepper or Capsicum are fruits that belong to the nightshade family Solanaceae.
Bell Peppers are chock full of Vitamin C and one medium red bell pepper contains around 152mg of Vitamin C, which is 253% of the DV(Daily Value).
Research has found Bell Peppers to contain a variety of bioactive phyto-nutrients that have high antioxidant capacity including carotenoids and flavonoids such as quercetin, luteolin, and capsaicinoids.
Rosehips Vitamin CRosehip is known as having a high content of vitamin C (300-4000 mg/100 g) in relation to the other fruits and vegetables. 
In addition, Rosehip contains other vitamins, minerals, carotenoids, tocopherols, bioflavonoids, tannins, pectin, sugars, organic acids, amino acids and essential oils.
Traditionally the consumption of rosehip fruits, flowers, leaves and buds has been said to prevent and treat cardiovascular and gastrointestinal diseases.