This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
Best Foods For Vitamin C
1. Kakadu Plums
Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).
#1: Guavas
(4,5,6)
High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value (% DV) for vitamin C is 90mg.
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The richest sources include:
Indian gooseberry (700 mg/100 g)
citrus fruits, such as limes, oranges and lemons
tomatoes and tomato juice
potatoes
green and red peppers
kiwifruit, strawberries and cantaloupes
green leafy vegetables such as broccoli
fortified cereals
Vitamin C content in food is reduced by cooking, as well as during long periods of storage. Cooking losses may be lowered by steaming or microwaving. An adequate consumption of fruits and vegetables in raw form, which corresponds to 5 or more servings of different fruits and vegetables a day, usually supplies all the vitamin C that is needed.
The following table shows the vitamin C content of some plants, foods:
Plant source Amount
(mg / 100g) Kakadu plum 3100 Camu Camu 2800 Rose hip 2000 Acerola 1600 Seabuckthorn 695 Jujube 500 Indian gooseberry 445 Baobab 400 Blackcurrant 200 Red pepper 190 Parsley 130 Guava 100 Kiwifruit 90 Broccoli 90 Loganberry 80 Redcurrant 80 Brussels sprouts 80 Wolfberry (Goji) 73 † Lychee 70 Cloudberry 60 Elderberry 60 Persimmon 60
Plant source Amount
(mg / 100g) Papaya 60 Strawberry 60 Orange 50 Lemon 40 Melon, cantaloupe 40 Cauliflower 40 Garlic 31 Grapefruit 30 Raspberry 30 Tangerine 30 Mandarin orange 30 Passion fruit 30 Spinach 30 Cabbage raw green 30 Lime 30 Mango 28 Blackberry 21 Potato 20 Melon, honeydew 20 Cranberry 13 Tomato 10 Blueberry 10 Pineapple 10 Pawpaw 10
Plant source Amount
(mg / 100g) Grape 10 Apricot 10 Plum 10 Watermelon 10 Banana 9 Carrot 9 Avocado 8 Crabapple 8 Persimmon – fresh 7 Cherry 7 Peach 7 Apple 6 Asparagus 6 Beetroot 5 Chokecherry 5 Pear 4 Lettuce 4 Cucumber 3 Eggplant 2 Raisin 2 Fig 2 Bilberry 1 Horned melon 0.5 Medlar 0.3
Animal Source Amount
(mg / 100g) Lamb liver (fried) 12 Calf adrenals (raw) 11 Lamb heart (roast) 11 Lamb tongue (stewed) 6 Human milk (fresh) 4 Goat milk (fresh) 2 Cow milk (fresh) 2
References
Further Readi.