Home > Food sources of vitamin C
A wide variety of sources of vitamin C foods are available from plant and animal origins.
A number of fruits like papayas, lemons, oranges, pineapples etc.. contain considerable amounts of ascorbic acid and are great natural resources.
Vegetables and leafy vegetables like red and green peppers, cauliflower, cabbage, broccoli, parsley and peas are some of the good sources.
Some of the fruits and vegetables and the available amount of ascorbic acid in 100 gms is listed below.
Richest of vitamin C foods:
| Plants | Amount (mg / 100g) |
|---|---|
| Kakadu plums | 3000 |
| Camu Camu | 2800 |
| Rose hip | 2000 |
| Acerola | 1500 |
| Seabuckthorn | 700 |
| Jujube | 500 |
| Indian gooseberry | 450 |
| Baobab | 400 |
Vitamin C from fruits:
| fruits | Amount (mg / 100g) |
|---|---|
| Blackcurrant | 200 |
| Guava | 100 |
| Kiwifruit | 90 |
| Redcurrant | 80 |
| Lychee | 70 |
| Papaya | 60-70 |
| Strawberry | 60-65 |
| Orange | 50-55 |
| Lemon | 40 |
| Melon | 40 |
| Grapefruit | 30 |
| Raspberry | 30 |
| Tangerine | 30 |
| Mandarin orange | 30 |
| Passion fruit | 30 |
| Lime | 30 |
| Mango | 28 |
| Blackberry | 21 |
| Melon | 20 |
| Blueberry | 10 |
| Pineapple | 10 |
| Grape | 10 |
| Apricot | 10 |
| Plum | 10 |
| Watermelon | 10 |
| Banana | 9 |
| Avocado | 8 |
Vitamin C from vegetables:
Among the animal sources of ascorbic acid foods, livers of live stock, oysters, cod roe and milk are important.
Great care is required in processing and storing of the vitamin C foods to reduce storage losses.
We should reduce the exposure of the vegetables to sunlight and air.
Freeze-drying of the fruits and vegetables reduces the losses.
Microwave cooking preserves much of the ascorbic acid present in vegetables.
We should cook in minimal water and cut the vegetable into bigger pieces to avoid losses.
| vegetables | Amount (mg / 100g) |
|---|---|
| Red pepper | 190 |
| Parsley | 130 |
| Broccoli | 90 |
| Brussels sprouts | 80 |
| Cauliflower | 40 |
| Garlic | 31 |
| Spinach | 30 |
| Cabbage | 30 |
| Potato | 20 |
| Tomato | 10 |
| Carrot | 9 |
Among the animal sources of ascorbic acid foods, livers of live stock, oysters, cod roe and milk are important.
Great care is required in processing and storing of the vitamin C foods to reduce storage losses.
We should reduce the exposure of the vegetables to sunlight and air.
Freeze-drying of the fruits and vegetables reduces the losses.
Microwave cooking preserves much of the ascorbic acid present in vegetables.
We should cook in minimal water and cut the vegetable into bigger pieces to avoid losses.
Recommended daily dietary allowance of ascorbic acid:
| age group | requirement in milligrams |
|---|---|
| 0-6 months | 40 |
| 7-12 months | 50 |
| 1-5 years | 20 |
| 5-10 years | 25 |
| 10-18 years | 50-75 |
| 18+ years | 90 |
| pregnant/ lactating | 125 |
| therapeutic range | upto 2000 |
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