If you suffer from candida overgrowth, chances are you’ve looked into the possibility of supplementing with vitamin C.  It’s well known that vitamin C can help to improve immune system function and promote overall health in the body.

In fact, research has shown that vitamin C can actually inhibit the growth and kill pathogenic fungi such as candida (1).  Furthermore, vitamin C is needed daily in order for proper collagen production in the body (2).

Interestingly, unlike animals which can produce their own vitamin C, humans must obtain it from outside sources.  If deficient in this essential vitamin, poor immunity and a decrease in several biological functions in the body often results.

That being said, supplementing with synthetic vitamin C (ascorbate acid) is not recommended for those wishing to obtain more of this essential vitamin.  This is because ascorbate acid is nothing more than a man made synthetic isolate.  No where in nature does ascorbate acid occur naturally.  As a result, our body can have trouble properly synthesizing synthetic vitamins.

Luckily, there are several different whole food sources of vitamin C.  These food sources contain a wide array of vitamins, minerals, and amino acids which help to keep balance in the body and help in the absorption of vitamin C.

The Top 6 Natural Sources of Vitamin C

1. Camu Camu

Camu Camu is small berry like fruit that is native to the Amazon rainforest.  Natives have been using camu camu for centuries in order to promote better health in the body.  Camu camu is slightly bitter and is jam packed with vitamin C.

In fact, a single serving of camu camu has around 2,000% of the RDA for Vitamin C.  No other food in the world contains as much of this essential vitamin as camu camu.

As an added bonus, camu camu is also a rich source of powerful anti-antioxidants.  These anti-oxidants help to protect against free radical damage and can prevent premature cell death in the body.  Also, this small powerful fruit is naturally low in sugar.  As a result, candida sufferers do not have to worry about camu camu feeding candida.

Since most do not have access to freshly gown camu camu, the best way to consume it is as a freeze dried organic powder.

2. Acerola Cherry

This bright red cherry is thought to be native to South America where it was used extensively by native American tribes as both food and medicine.  Its rich source of vitamin C made it perfect for preventing disease such as scurvy and promoting optimal health in the body.

The cherry was typically mashed and strained into a refreshing beverage.  Due to its high amounts of naturally occurring anti-oxidants, acerola cherry serves the body as both food and medicine.

A single serving of Acerola cherry yields around 1500% of the RDA for vitamin C.  This is right behind the powerful camu camu fruit.  However, unlike camu camu which is bitter, acerola cherry has very sweet taste and is easy on the palate for those not use to consuming traditional foods.

For best results, use an organic freeze dried powder of acerola cherry. 

3. Amla Berry

Also known as Indian gooseberry, amla has a rich history in the Ayurvedic system of healing.  Amla was frequently prescribed to those with poor digestion or stomach ailments.  In fact, research has confirmed that amla contain powerful medicinal properties that can help those dealing with stomach disorders (3).

Interestingly, it has been shown that those suffering with irritable bowel syndrome (IBS) oftentimes unknowingly have a colonization of candida in the gut (4).  As a result, amla can be a great option for those dealing with this pathogenic fungus.

Furthermore, as well as containing powerful gut regulating properties, amla also contains high amounts of natural vitamin C.  A typical serving contains around 1000% of the RDA of this important vitamin.  It was typically consumed as a refreshing beverage by mashing and straining the berry into a drink.

However, amla is frequently used topically on the skin as well.  Face masks were typically made of this berry in order to preserve beauty and enhance skin tone.  Also, its low sugar content can be perfect for those with candida.

Again, unless you have fresh amla berry available at your disposal, the best way to consume this powerful berry is as freeze dried organic powder.

4. Papaya

Papaya is one of the best natural fruits in the world.  The whole papaya, flesh and seeds, are extremely useful and can be used as both food and medicine.  Papaya was frequently consumed by ancient cultures living in tropical climates.

During the warmer months, papaya is perfect for naturally cooling down the body and replenishing lost electrolytes.  It contains extremely high amounts of the mineral potassium which tends to have a calming effect on the body.

However, it also contains high amounts of vitamin C.  One medium size papaya contains around 800 milligrams of vitamin C.  That being said, it’s fairly high in sugar.  Yet, due to its high amounts of vitamin C, it seems to be a safe choice for those with candida.

Furthermore, the seeds of papaya have powerful anti-parasitic properties.  Research has shown that papaya seeds can help to rid the body of human intestinal parasites (5).  Those suffering with candida overgrowth may find that eating a few papaya seeds daily can help to improve symptoms.  That being said, due to their extreme potency, only small amounts of papaya seeds should be consumed daily.

As an added bonus, papaya has natural laxative properties which can be beneficial for those dealing with constipation due to candida overgrowth.  As always, make sure that your papaya is organic.  Papaya is one of the many fruits that is currently being genetically modified.  Consequently, you will always want to choose organic in order to avoid genetically modified organisms.

5. Sauerkraut

Although not as high in vitamin C as the other whole foods listed above, raw sauerkraut can benefit the body in numerous ways.  For one, raw sauerkraut naturally contains whole food vitamin C.  This vitamin C is in a highly bioavailable form due to the fermentation process and is easy for the body to assimilate.

Also, raw sauerkraut is an excellent source of live microorganisms (probiotics).  These microorganisms can help to repopulate the gut with good bacteria and can shift the microbiome in a positive direction.  Those dealing with candida overgrowth are almost always going to have some form of gut dysbiosis.

Luckily, it’s been shown that one tablespoon of sauerkraut contains around 6 billion live microorganisms!  Also, if homemade, sauerkraut can be much more diverse in its bacterial species than compared to store bought probiotics.

For best results, fermented foods such as sauerkraut should always be made at home.  Not only will this help you to save on costs, but it will be much more diverse and potent due to the wild yeast present in your environment.

For those new to sauerkraut, always make sure that you start out with small amounts (1 teaspoon) and work your way up to higher doses.  This will help the body adjust to this powerful food and will allow the individual to safely gauge any negative side effects that may occur. 

It should be mentioned that all fermented foods, such as sauerkraut, are very high in histamine.  There is evidence showing that those dealing with candida overgrowth may react poorly to high histamine foods.  This is because of the ability of this pathogenic fungus to stimulate mast cells which in return can release excess amounts of histamine in the body (6).

If you find you react poorly to sauerkraut, simply remove it and choose another vitamin C rich food to incorporate into your diet.

6. High Quality Animal Foods

Despite popular belief, animal foods are actually a fairly good source of vitamin C.  In fact, ancient Eskimos avoided scurvy despite their exclusively all meat diet. 

Also, Vilhjalmur Stefansson, an explorer who spent several years living with Native Eskimos, baffled scientists when he survived solely on meat and did not succumb to disease such as scurvy (7).  In fact, Stefansson claimed that all facets of his physical being improved when eating this way!

That being said, although animal foods may not be as high in vitamin C as some of the fruits listed above, it still contains usable amounts by the body.  As mentioned before, animals have the ability to create their own vitamin C.  As a result this vitamin will naturally be present in the tissues of the flesh of the animal.

As an added bonus, high quality animal foods do not contain sugar and are naturally candida friendly.  Also, animal foods contain all the necessary vitamins, minerals, and amino acids needed for survival.