Magnesium food sources - List of magnesium rich foods

Nov 16, 2014 Home   ›   Magnesium deficiency symptoms   ›   Magnesium food sources - List of magnesium rich foods

Dietary magnesium (Mg) is present in rich proportions in several animal and plant food sources. Green leafy vegetables are rich in magnesium.

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Mg is a basic component of the chlorophyll which imparts the green color to leaves. Apart from leafy vegetables, magnesium is present in rich quantities in several legumes, nuts, seeds, herbs, spices, whole grains, some fruits and fish. Depending upon the local soil richness, the drinking water can be a rich source of magnesium.

Though magnesium is abundantly available in many plant sources, the dietary surveys in USA reveal that the intakes of this essential mineral are lower than the Recommended Dietary Allowances (RDAs). The skewed nutritional status is primarily due to the changing food habits. The preference to fast foods, reduced consumption of greens and vegetables and increased use of refined or polished grains has lead to decrease in magnesium intake. Further, it is to be noted that natural magnesium rich foods are losing their nutrient value due excessive use of chemical fertilizers. Excessive irrigation can cause leaching of nutrients and chemicals from the root zone of agricultural fields.

Popular topics: Saturated fat deficiency | Malnutrition of carbohydrates | Calcium homeostasis | Hypomagnesemia treatment | Hypermagnesemia symptoms | Calcium nutrition

List of 30 rich magnesium food sources

Source: http://ndb.nal.usda.gov/

Magnesium rich food sources	Magnesium mg/100 gms
Crude rice bran	781
Cottonseed flour	760
Dried basil leaves	711
Dried coriander leaf	694
Dry cultivated seaweed	692
Freeze-dried chives	640
Crude wheat bran	611
Dried pumpkin and squash seed kernels	592*
Plain dry cocoa powder	519
Dried watermelon seed kernels	515
Celery seed	440
Raw soy flour	429
Dry parsley	400
Flax seed	392
Fennel seed	384
Dried brazil nuts	376
Mustard seed	370
Defatted peanut flour	370**
Cumin seed	366
Sesame seed	361
Dried safflower seed kernels	353
Poppy seed	347
Dried marjoram	346
Dried chia seed	335
Raw cowpeas	333
Coriander seed	330
Dried sunflower seed kernels	325
Raw cashew nuts	292
Almonds	270
Curry powder	255

*Dried pumpkin seed kernels are also very rich food sources of zinc. They also have rich protein content, nearly 30 mg/100 grams.
**Though peanuts are rich food sources, their rich fat content is a negative factor for using as such without defatting.

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List of rich magnesium food sources among spices and herbs

List of rich spice/herb sources	Magnesium mg/100 grams
Dried basil	711
Dried coriander leaf	694
Celery seed	440
Dry parsley	400
Mustard seed	370
Cumin seed	366
Poppy seed	347
Coriander seed	330
Cloves	259
Dill seed	256
Curry powder	255
Cardamom	229
Dried thyme	220
Dried rosemary	220
Ginger	214
Turmeric	208
Fenugreek seed	191
Nutmeg	183
Black pepper	171
Anise seed	170

List of rich green vegetable food sources of magnesium

List of greens/vegetables	Magnesium mg/100 grams
Freeze dried green pepper	188
Dried gourd strips	125
Raw spinach	79
Cooked lima beans	74
Raw beet greens	70
Raw soybean green	65
Raw peas	56
Raw kale	47
Raw drumstick pods	45
Collards	29

List of animal food sources

Animal food sources	Magnesium mg/100 grams
Raw emu fillet	42
Turkey [meat only]	28
Chicken [meat only]	27
Lamb meat	25
Raw beef	24

List of fish food sources

Finfish and shellfish sources	Magnesium mg/100 grams
Cooked queen crab	63
Cooked eastern oyster	58
Cooked spiny lobster	51
Cooked tuna	44
Cooked bluefish	42
Cooked burbot	41
Canned cod	41
Cooked pike	40
Cooked seatrout	40
Canned mackerel	37
Cooked salmon	35
Cooked swordfish	35
Canned tuna	34

List of rich food sources of nuts and seeds

Nuts and seeds	Magnesium mg/100 grams
Cottonseed flour	760
Dried pumpkin and squash seed kernels	592
Dried watermelon seed kernels	515
Raw soy flour	429
Flaxseed	392
Fennel seed	384
Dried brazil nuts	376
Defatted peanut flour	370
Sesame seed	361
Dried safflower seed kernels	353
Dried sunflower seed kernels	325
Raw cashew nuts	292
Almonds	270
Hazelnuts	163
Raw chestnuts	32

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List of rich fruit sources

Fruits	Magnesium mg/100 grams
Raw tamarinds	92
Raw prickly pears	85
Dried figs	68
Dehydrated prunes	64
Dehydrated apricots	63
Dehydrated peaches	57
Dates	54
Dried litchis	42
Dried currants	41
Dried plums	41
Raw plantains	37
Pineapple juice	35
Orange juice	35
Seedless raisins	35

List of dairy products

Dairy products	Magnesium mg/100 grams
Dried whey	176
Fat free American cheese	115
Dried buttermilk	110
Dried nonfat milk	110
Swiss cheese	38
Cheddar cheese	27

List of rich sources in cereals and grains

Cereals and grains	Magnesium mg/100 grams
Oat flour	144
Whole-wheat dry spaghetti	143
White corn grain	127
Cornmeal	127
Whole-grain sorghum flour	123
Brown rice flour	112
Barley meal	96
Raw white rice	25

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References:
1.http://ods.od.nih.gov/

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Calcium food sources - List of calcium rich foods

Oct 15, 2014 Home › Calcium deficiency diseases › Calcium requirements › List of calcium rich food sources

Calcium is present in rich proportions in a variety of plant and animal food sources.

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We can certainly make a fairly long list of calcium rich food sources. Calcium, a very important mineral in bone metabolism, is also necessary for the neuromotor, cardiovascular, hematological, hepatic and nephrological functions of the human body. About 1,000 milligrams of the mineral is required daily for active men and women. In elderly people intestinal absorption of the nutrients decreases and the calcium requirement may increase to 1,200 milligrams per day.

As calcium absorption is interdependent on vitamin D status, for effective absorption and utilization of the mineral, sufficient vitamin D must be consumed. Depending upon the form of the mineral and also the presence of certain other nutrients, calcium absorption may get suppressed. If phytates and oxalates are present in the food, calcium may get bound to them and become unabsorbable. Boiling and fermentation can reduce the binding of the mineral to other nutrients. In many processed foods, calcium is added as part of the manufacturing process or added to increase the nutritive status.

List of 20 calcium rich foods

A list of very rich sources of the mineral is given below.

List of dairy sources

Yogurt
Cheese
Milk

List of animal sources

Sardines
Mackerel

List of plant sources

Tofu
Collard greens
Spinach
Turnip greens
Mustard greens
Beet greens
Bok choy
Swiss chard
Kale
Sesame seeds
Broccoli
Brussels sprouts
Green beans
Oranges
Almonds

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Rich dairy sources

Except for the fat concentrates like butter and ghee, all dairy products contain rich amounts of calcium.
Eight ounces plain yogurt has about 400 mg.
Five ounces of mozzarella cheese contains 330 mg of the element.
Three ounces of cheddar cheese contains 600 mg.
One cup of cottage cheese contains about 140 mg of the mineral.
Eight ounces of whole milk contains about 280 mg of the mineral.
Eight ounces nonfat or low fat milk has about 300 mg.
Eight ounces of lowfat buttermilk has about 280 mg of this nutrient.

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Animal food sources

Among the animal sources, only fish yield rich amounts of calcium. The fleshy part of the fish is low in the mineral. The fish has to be consumed along with the soft bones to get the calcium.
Three ounces of sardines canned in oil, when taken with bones give 325 mg of the element.
Three ounces of canned salmon with bones contains 180 mg.

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Rich plant food sources

When compared plant foods are not as rich as animal sources. However certain leafy green vegetables have fairly rich amounts of calcium.
One cup of fresh boiled turnip greens contain about 200gm.
One cup of raw kale contains 100 mg.
Eight ounces of collard greens contain up to 350 mg of the mineral.
Eight ounces of green boiled soybeans may contain 175 mg.
Eight ounces of cooked Chinese cabbage (bok choy) has 160 mg.
One cup of canned white beans has 190 mg of the mineral.
One ounce of dry roasted almonds contain 75 mg.

Fortified food sources

Fortified milk (soymilk etc) has about 300 mg of calcium in eight ounces.
Rich fortified fruit juice contains up to 300 mg of the mineral in six ounces.
One cup of firm rich tofu made with calcium sulfate has about 500 mg of the mineral.
One cup of soft tofu made with calcium sulfate has about 280 mg.
Depending upon the level of fortification, ready-to-eat cereals may contain up to 1,000 mg of calcium.

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References:
1.http://www.health.gov/dietaryguidelines/dga2005/document/html/AppendixB.htm#appB4
2.http://www.health.gov/dietaryguidelines/dga2005/document/html/AppendixB.htm#appB5
3.http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

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Nutrition - DHA (docosahexaenoic acid) rich food sources

Jan 2014  Home › Fat deficiency › Docosahexaenoic acid (DHA) › Food sources rich in DHA

Docosahexaenoic acid (DHA), a long chain polyunsaturated omega-3 fatty acid, is a vital fat component in the brain and retinal tissue.

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For the proper development of brain and retina of the fetus, inclusion of sufficient DHA rich food sources like fish are necessary during the pregnancy. After the childbirth, there is rapid growth of brain in the newborn up to 12 months. The nursing mother has to consume more of rich food sources containing this fatty acid to keep up with the brain development in the child.

As the child grows, the docosahexaenoic acid requirements also grow for the further development and function of the brain. Throughout the adulthood DHA is necessary for maintaining mental health. The old age related mental decline, memory loss, cognitive decline and other mental disorders are possibly  the results of deficiency of the DHA in the food sources or malabsorption. However, the present American diet contains less than 100 mg of docosahexaenoic acid per day, far below the required daily allowance.

Indirect source of DHA

Alpha-linolenic acid (ALA) is a polyunsaturated omega-3 fatty acid. It is an essential fatty acid. As human body cannot synthesize ALA, we have to include it in our food sources. ALA is helpful in energy production and there are no known independent benefits on brain or eye.  Normally seed oils are rich in omega-3 fatty acids. Chia, flaxseed, rapeseed, pumpkin seeds and walnuts are rich food sources. Alpha-linolenic acid is a precursor for the synthesis of docosahexaenoic acid and  eicosapentaenoic acid (EPA) in the body. However the process is inefficient and very small quantities of ALA get converted into DHA. Compared to women, there is further decline in the ALA to docosahexaenoic acid conversion in men.

Arachidonic acid (ARA), an omega-6 polyunsaturated fatty acid, competes with DHA and EPA for positions in cell membranes. Excess presence of ARA in fact can interfere with the docosahexaenoic acid synthesis. These omega-6 fatty acids reduce the amount of alpha-linolenic acid that's converted to EPA and DHA by up to 50%. Our present food habits contribute to intake of ARA rich sources and over-dosing in omega-6 fats. It is further affecting the conversion of ALA into DHA.

Preformed food sources of DHA

Considering the above facts, docosahexaenoic acid, being essential for many of the body functions, has to taken in the form of food or supplements. Most of the seafood such as fish, shellfish, mammals and microalgae are rich sources of preformed DHA.

Fish and fish oil
Among the fish, oily cold water fish are the rich sources of docosahexaenoic acid. Salmon contains up to 2000 mg of these fats per 6 ounce serving. Bluefin tuna, swordfish, anchovies, herring, sardines, pilchards and trout are some of the DHA rich foods. Fish oil is extracted from the fish and marketed for its high omega-3 fatty acid content.

Green lipped mussels
Green lipped mussel is a bivalve mollusk cultured extensively in New Zealand. It is consumed for its high protein and omega-3 values. Green lipped mussel oil extract and powder are marketed for their rich omega-3 fatty acid content and therapeutic values.

DHA eggs
Hen have greater capacity for converting ALA into docosahexaenoic acid and EPA. When poultry feed is enriched with flaxseed, fish oil or DHA from algae, the eggs produced contain higher amounts of these omega-3 fatty acids.

Krill
Krill are shrimplike crustaceans found in all the world’s cold oceans. Krill body oil is rich in these omega-3 fatty acids. Due to its shell, cooking and consuming krill is difficult and unpalatable. Krill oil is extracted and marketed for its rich docosahexaenoic acid content.

Plant Sources
Marine weeds, algae and microalgae are also rich sources of DHA. NASA associated research led to the developing a strain of microalgae yielding docosahexaenoic acid rich oil. Now algal DHA is being added to many food products to fortify them. Vegetarians and vegans can use these food sources.

Now there are changing trends and 99% of the infant formula sold in the United States is fortified with algal DHA. Docosahexaenoic acid fortified food sources like beverages, milk, yogurt and breads are now available.

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Food sources rich in zinc

Home › Zinc for diarrhea and ORS › Vanadium in nutrition › Selenium health benefits › Daily zinc requirements

Zinc food sources are spread over both animal and plant kingdoms. Among the animal sources, red meats, shellfish and poultry are rich in zinc.

Among the plants, nuts, seeds and fortified cereals are zinc rich foods. Zinc sources, for easy identity and comparison, can be categorized as red meats, shellfish, poultry, fish, nuts and seeds, fortified cereals and leafy vegetables. In the tabulation and the explanation below, as far as possible only raw food is being considered so that comparison will be possible. Further in many forms of cooking processes undertaken, the percentage may go up or go down depending upon the situation. In frying or roasting the percentage goes up due to loss of water content.
For uniformity, the percentage of the mineral is given for 100 grams of food.
(Data: USDA National Nutrient Database for Standard Reference, Release 24)

Meats are zinc rich foods

Regular meat-eaters usually have their daily zinc requirements fulfilled.
Though the red meat products are rich sources, considering their fat profile they have to be consumed in moderation.
As for veal, its production is being discouraged all over the world, due to the inhumane conditions the calves are put into.

veal liver, raw	12.02 mg
Lamb, domestic, foreshank, raw	05.95
Lamb liver, raw	04.66
beef liver, raw	04.00
beef, raw	03.58

Shellfish are zinc rich food sources

Shellfish, especially, oysters and clams are wonderful zinc sources having more than double the daily required amount.
Crustaceans like crabs and lobsters are also good zinc food sources.

Wild eastern oyster, raw	39.30 mg
Alaska king crab, raw	05.95
Northern lobster, raw	03.53
Blue crab, raw	03.54
Shrimp mixed species, raw	00.97
Scallops, raw	00.91

Poultry as zinc food sources

Among the poultry turkey meat and liver have higher zinc content and are good sources.

Turkey, liver, raw	2.26 mg
Turkey meat, raw	2.37
Duck meat, raw	1.90
Chicken broilers, raw	1.54
Whole raw fresh egg	1.29

Fish as zinc food sources

Though fish do have zinc content, unlike red meat and poultry the quantity present is very moderate, and carp fish have higher percentage of 1.48.

Carp fish, raw	1.48 mg
Herring fish, Atlantic, raw	0.99
Trout fish, raw	0.66
Swordfish, raw	0.66
Salmon fish, raw	0.64
Tuna fish, raw	0.64
Herring fish, Pacific, raw	0.53
Tilapia fish, raw	0.33
Atlantic Cod fish, raw	0.45
Pacific cod fish, raw	0.31

Zinc in dairy foods

Dairy products contain moderate quantities of zinc, with the exception of Swiss cheese, which contains 30% of the daily requirement.

Swiss cheese	4.36 mg
Plain skim milk yogurt	0.97
Cottage cheese low fat	0.38
Milk, whole, 3.25% milk fat	0.37

Zinc in seeds and nuts

Watermelon seed kernels, sesame seed kernels and pumpkin seed kernels are very rich zinc food sources and meet more than 50% of daily its requirement per 100 gms.

Watermelon seed kernels, dried	10.24 mg (rich)
Pumpkin seed kernels	07.81 (rich)
Sesame seed kernels, dried	06.73 (rich)
Dried pine nuts	06.45
Cowpeas mature seeds, raw	06.11
cashew nuts, raw	05.78
Soybeans mature seeds, raw	04.89
Lentils, raw	04.78
Dried brazil nuts	04.06
White beans mature seeds, raw	03.67
Chickpeas mature seeds, raw	03.43
Walnuts, dried	03.37
Peanuts, raw	03.27
Almonds	03.08
Peas mature seeds, raw	03.01
Lima beans mature seeds, raw	02.83
Kidney beans mature seeds, raw	02.79
Mung beans, mature seeds, raw	02.68
Pigeon peas mature seeds, raw	02.76
Cowpeas immature seeds, raw	01.01

Zinc in cereals foods

Fortified ready-to-eat cereals are fortified to give 50% to more than 100% the DV of zinc per 100 grams depending upon the product mix and brand.
Cereals, though contain fairly good amounts of this mineral, have also phytates, which inhibit its absorption by binding to it.
Hence the bioavailability of this mineral from cereal and plant food is very poor when compared to non-vegetarian sources.

Fortified Cereals ready-to-eat	15.00 gm (rich)
oats dry	03.64
Oat bran, raw	03.11
Wheat flour, whole-grain	02.60
Barley flour or meal	02.00
Cornmeal whole yellow	01.82
white rice	01.10

Miscellaneous zinc food sources

Chocolate has been found to contain nearly 70% of zinc requirement in 100gms. However its negative health risks like contributing to low bone density, migraine and calories have to be considered.
Shiitake mushrooms, also known as Black Forest mushrooms, are rich in Vitamin B complex and minerals.
Raw Shiitake mushrooms contain 1.03 mg of this mineral per 100 gms (1-46/5oz) and 100 gms fulfil nearly 7% of daily requirement.
Crimini mushrooms, also called as button mushrooms, are rich sources vitamin B complex and minerals like selenium, copper, zinc, manganese and phosphorus.
Raw Crimini mushrooms contain 1.1 mg of this mineral per 100gms (0.96mg/5oz) and 100 gms fulfil more than 6% DV.
Peanut butter is also one of rich food sources. Its rich fat content is its negative factor.

Unsweetened baking chocolate (rich)	9.63 mg
Peanut butter	2.78
Maple Syrup	1.47
Mushrooms, shiitake, raw	1.03
Mushrooms, Crimini, raw	1.10
Asparagus, raw	0.54
Spinach, raw	0.53
Swiss Chard, raw	0.36
Lettuce, raw	0.18

Many zinc rich supplements are available in several acetate,  sulphate and gluconate forms and any deficit in intakes from zinc food sources can be compensated with these supplements.

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Deficiency symptoms
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Diarrhea and ORS

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Selenium rich food - Selenium in Brazil nuts highly bioavailable

Home > Selenium rich food - Selenium in Brazil nuts

Brazil nuts are rich sources of selenium (Se) and one ounce contains ten times the recommended dietary allowances.

Brazil nuts tree (Bertholletia excelsa) is a native of South America found in the rain forests of Brazil, Bolivia, Colombia, Guiana, Peru and Venezuela.

Though these trees are being raised as plantations their economic viability is questionable.

Apart from the food value, the fruits of this tree are good sources of vitamins like thiamine and vitamin E and minerals like calcium, magnesium, phosphorus, copper and manganese.

Selenium sources

One ounce of these fruits are found to contain as much as 550 mcg of Se which is ten times the U.S.Recommended Dietary Allowances (USRDA).

Among the nuts, these contain the rich amount of this mineral in them (2500 times more).

However the amount may vary among the regions and batches of produce.

In human body selenoproteins are required for making antioxidant enzymes and this makes selenium an essential mineral.

The high content of this mineral and vitamin E in these fruits contributes to their excellent antioxidant activity.

Food bio-availability of selenium is high in Brazil nuts

A study on comparative bio-availability was conducted by Christine D Thomson, Alexandra Chisholm, Sarah K McLachlan and Jennifer M Campbell from the Department of Human Nutrition, University of Otago, Dunedin, New Zealand.

59 adults were divided into 3 groups and fed in food 2 fruits, 100 µg this mineral as selenomethionine or placebo daily for 12 weeks.

After 12 weeks the blood levels of selenium and glutathione peroxidase (GPx) were measured and the levels were found to be significantly higher in 'eating group' than in placebo and selenomethionine groups.

It was conclusively proved that intake of this mineral and its bio-availability were far higher from these fruits than taking selenomethionine supplements.

Tips for getting most out the selenium in Brazil nuts

Rich in fats and polyunsaturated fatty acids, they tend to get rancid quickly.

Unshelled and fresh fruits are preferred as their kernel tastes better and contain up to 100 mcg of Se per fruit.

It is advised to keep them under refrigeration, so as to avoid rancidity and loss of their nutritive value.

Freezing the fruits helps in cracking them open and the kernel comes out easily.

In some rare cases some people develop allergy to these fruits.

Excess consumption must be avoided as this may lead to overdose and selenosis.

Why selenium is rich in Brazil nuts among foods?

There are many assumptions and the probable reasons may be these.

Proteins food contained in these fruits are rich in amino acids containing sulfur, like mthionine and cysteine.

These trees have extensive root system and taking up more minerals.

These are found to absorb rich amounts of many minerals including radium.

As the availability of selenium is more with this type of root system, it is used in the tissues of Brazil nuts to replace the sulfur in sulfur containing amino acids.

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Selenium foods - Natural rich selenium sources

Home > Natural rich selenium food sources

Natural plant foods are generally rich sources of selenium.

Throughout the world, most of the rich sources of selenium are of plant origin.

Animals raised on natural plants and fodder containing high levels of selenium also yield meat and dairy products containing high levels of this trace mineral.

However the amount of selenium in crops cannot be accurately given as the analysis results vary from place to place due variance in local soil availability.

The availability of selenium in seafood is excellent and it appears to be more consistent as local variables are almost absent.

Among the foods containing rich quantity of Brazil nuts top.

As produce containing too much selenium can be toxic, it is advised to take Brazil nuts moderately.

Rich sources of selenium

Selenium rich foods	mcg of selenium in 100 gms
Nuts
Brazil nuts, dried, unblanched	1917.0
mixed nuts, with peanuts, oil roasted, with salt	140.9
sunflower seed kernels, dry roasted	79.3
cashew nuts, dry roasted	11.7
Fish foods having selenium
Fish, roughy, orange, cooked, dry heat	88.3
Fish, roughy, orange, raw	66.7
Fish, herring, pickled	58.5
Flatfish, cooked, dry heat	58.2
Sardine, canned in oil, drained solids with bone	52.7
Fish sandwich, with tartar sauce and cheese	48.4
Halibut fish cooked, dry heat	46.8
Rockfish, cooked, dry heat	46.8
Tuna fish salad	41.2
Salmon, sockeye, cooked, dry heat	37.8
Halibut fish, raw	36.5
Rockfish, raw	36.5
Fish, salmon, sockeye, raw	33.7
Flatfish raw	32.7
Shellfish
Oyster, cooked, breaded and fried	66.5
clam, canned, drained	48.6
Lobster, cooked	42.7
Shrimp, breaded and fried	41.7
Lobster raw	41.4
Crab, blue, canned	31.8
Meat sources
Chicken giblets, cooked, simmered	59.6
Turkey, giblets, cooked	57.9
Beef, cured, corned beef, canned	42.9
Egg, whole, raw, fresh	31.7
Duck, meat, cooked, roasted	22.4
Lamb, shoulder raw	19.8
Duck, meat, raw	13.9
Cereals
Whole-grain wheat flour	70.7
Oat bran, raw	45.2
Noodles, Chinese, chow mein	43.0
Barley, pearled, raw	37.7
Wheat flour, white, all-purpose	33.9
Rye bread	30.9
Macaroni, cooked,	26.4
Bread, oatmeal	24.6
Rice, parboiled, dry	23.9
Cornmeal, whole-grain, yellow	15.5
Rice, white, cooked	7.5
Dairy products
Milk, canned, condensed, sweetened	14.8
Cheese, ricotta, whole milk	14.5
Cheese, cottage, low fat	9.0
Yogurt, plain, skim milk	3.6
Vegetable sources of foods
Spaghetti, cooked	26.4
Spaghetti, spinach, cooked	22.1
Mushrooms, white, raw	9.3
Chickpeas raw	8.2
Apple pie	7.8
Soybeans, mature cooked, boiled	7.3
Asparagus, frozen, cooked, boiled	3.9
Beans, baked	5.7
Tomato products, canned, paste	5.3

The RDA (Recommended Dietary Allowances) of selenium

Children and Adolescents

1-3 years	20 mcg
4-8 years	30 mcg
9-13 years	40 mcg
14-18 years	55mcg

Adults (19 years +)

males and females	55 mcg
pregnant women	60 mcg
Lactating women	70 mcg

Adequate intake (AI) levels for infants

0-6 months	15 mcg
6-12 months	20 mcg

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Most of people take adequate selenium and in specific instances of deficiency supplements or rich sources of foods are to be sought to ward off the deficiency diseases.

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Vitamin C vegetables - richest sources

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Presence of vitamin C in vegetables is quite significant. However vitamin C decomposes in many of the cooking processes.

The vitamin C availability in vegetables decreases inversely in proportion with the length of storage and the temperature at which stored.
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.
Capsicum - good sources of vitamin C (enlarge)

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.
Broccoli - good sources (enlarge)

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.
Brussels sprouts - good vitamin C sources (enlarge)

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.
Cauliflower - good sources for vitamin C (enlarge)

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.
Garlic - good vitamin C sources (enlarge)

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.
Spinach - good sources (enlarge)

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.
Cabbage - good sources (enlarge)

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.
Potato - good sources (enlarge)

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.
Tomato - good vegetables sources of vitamin C (enlarge)

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