Vitamin C sources

Good sources of vitamin C include citrus fruits such as oranges and grapefruits. Other sources include strawberries, kiwifruit, blackcurrants, papaya; and vegetables such as red peppers, broccoli and brussels sprouts. Vitamin C from natural sources such as these is associated with bioflavonoids which enhance the beneficial effects of vitamin C.

Vitamin C is easily lost during storage and cooking. Aging, bruising, over-cooking and re-heating all destroy vitamin C. Slicing vegetables exposes a higher surface area to heat and light, leading to loss of vitamin C.

Food

Amount

Vitamin C (mg)

Blackcurrants

1 cup

202

Red pepper, raw

1 cup, sliced

174

Guavas

1 fruit

165

Orange juice, commercial

1 cup

124

Grapefruit juice

1 cup

94

Kohlrabi, boiled

1 cup

89

Papaya

1 cup,cubes

86

Lemons

1 fruit

83

Strawberries

1 cup

82

Green pepper

1 cup. sliced

82

Kiwifruit, peeled

1 medium

74

Oranges

1 fruit

68

Cantaloupe melon

1 cup, diced

66

Broccoli, boiled

1/2 cup

58

Mangoes

1 fruit

57

Kale

1 cup

53

Brussels sprouts, boiled

1/2 cup

48

Grapefruit

1/2 fruit

47

Honeydew melon

1 cup, diced

42

Raspberries

1 cup

37

Cauliflower, boiled

1/2 cup

27

Vitamin C sources

 

 

 

 

 
 
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Other Vitamins:

Vitamin A
Carotenes
Beta carotene
Lycopene
Lutein
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K