Presence of vitamin C in vegetables is quite significant. However vitamin C decomposes in many of the cooking processes.
Longer cooking duration and boiling for longer time causes reduction in the availability of vitamin C.
Another loss of vitamin C from vegetables is by leeching into the water used in cooking.
To safe guard the nutritional value, immediate refrigeration, cooking in smaller quantities of water and avoiding prolonged cooking may be resorted to.
Discussed here under are some of the high vitamin c sources.
Red pepper (Capsicum sp.)
Red pepper is one of the high vitamin C foods among vegetables (190 mg per 100 grams). Red pepper is also known as capsicum or just pepper.Red pepper belongs to the family Solanaceae to which tomato also belongs. Red pepper is a native plant of Americas.
Red pepper are used raw in salads and are also cooked and used in the preparation of various dishes. Red pepper is also preserved by drying, freezing or pickling.
Broccoli (Brassica oleracea)
Broccoli is one of the high vitamin C sources among vegetables. Broccoli contains 90 mg of vitamin C per 100 grams of the weight. Broccoli belongs the cabbage family Brassicaceae. Broccoli resembles cauliflower and has green colored flower head.It is believed that broccoli has evolved from wild cabbage plants in Europe.
Broccoli is rich in minerals and antioxidants. Broccoli has diindolylmethane and selenium which have anti-cancer properties.
Brussels sprouts (Brassica sp.)
Brussels sprouts are rich with Vitamin C among vegetables (80 mg per 100 grams).Brussels sprouts belong to the cabbage family Brassicaceae prevalent in Europe. Brussels sprouts resemble cabbages and are miniature in size, 2.5-4 Cm in diameter appearing as green leafy buds. Brussels sprouts particularly prefer cooler temperatures of the range between 7-24 C. giving high yields at 15-18 C.
Cauliflower (Brassica sp.)
Cauliflower contains 40 mg of vitamin C per 100 gms.of these vegetables. Cauliflowers belong to the cabbage family Brassicaceae.They are grown in Europe and its tropical varieties are grown in Asian countries.
Cauliflower is an annual plant and is propagated by seeds. Cauliflowers are cooked or pickled and have good nutritional density.
Garlic (Allium sativum)
Garlic contain 31 mg of vitamin C per 100 gms of these vegetables.Garlic belongs to the onion family Alliaceae. There is widespread use of garlic, through out the world for medicinal and culinary purposes.
Garlic is very easy to grow and usually is not attacked by pests. Garlic has been found to have antioxidant, anti fungal, antiviral and antibacterial properties.
Spinach (Spinacia oleracea)
Spinach contain 30 mg of vitamin C for every 100 gms. These leafy vegetables belong to the family of Amaranthaceae. Spinach is native to Asia (India and Nepal) and grows to a height of about 30 cms.Spinach is rich in minerals especially iron. Spinach leaves are rich in vitamins C, A, E, K, iron, calcium, copper, phosphorus, zinc and fatty acids.
Cabbage
Cabbages are sources containing 30 mg of vitamin C per 100 gms of these vegetables.Cabbage belong to the family of Brassicaceae and is a herbacious, biennial flowering plant with short stem and crowned mass of leaves.
Cabbage originated from Mediterranean region and is all over the world presently. China and India are the foremost countries in the production of cabbage.
Cabbage is rich in amino acid glutamine which has anti-inflammatory properties.
Potato (Solanum tuberosum)
Potatoes contain 20 mg of vitamin C per 100gms of these tuberous vegetables.Potato belong to the family Solanaceae and is perennial. Potato is native to the Americas and was introduced to Europe in 15th century.
Potato plants are herbaceous and perennial growing to a height of about two feet. There are many varieties of potatoes with different colors, sizes and shapes.
Potato is rich in starch and also contains polyphenols and carotenoids.
Potato contains iron, phosphorus, magnesium, zinc, niacin, riboflavin and thiamine.
Tomato (Solanum lycopersicum)
Tomato are sources containing 10 mg of vitamin C per 100 gms of these vegetables.Tomato vegetables belong to the family Solanaceae and is seasonal, herbaceous and sprawling plant.
Tomato plants usually grow up to 2 meters in height and the stem is woody and weak.
Tomato plant is native to South America and has been introduced to all regions of the world.
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