Sources of Vitamin C

Vitamin C is available in abundance in many natural sources, including fresh fruits and vegetables. 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 Reading

Last Updated: Feb 27, 2019

Dr. Liji Thomas

Written by

Dr. Liji Thomas

Dr. Liji Thomas is an OB-GYN, who graduated from the Government Medical College, University of Calicut, Kerala, in 2001. Liji practiced as a full-time consultant in obstetrics/gynecology in a private hospital for a few years following her graduation. She has counseled hundreds of patients facing issues from pregnancy-related problems and infertility, and has been in charge of over 2,000 deliveries, striving always to achieve a normal delivery rather than operative.

Citations

Please use one of the following formats to cite this article in your essay, paper or report:

  • APA

    Thomas, Liji. (2019, February 27). Sources of Vitamin C. News-Medical. Retrieved on October 31, 2024 from https://www.news-medical.net/health/Sources-of-Vitamin-C.aspx.

  • MLA

    Thomas, Liji. "Sources of Vitamin C". News-Medical. 31 October 2024. <https://www.news-medical.net/health/Sources-of-Vitamin-C.aspx>.

  • Chicago

    Thomas, Liji. "Sources of Vitamin C". News-Medical. https://www.news-medical.net/health/Sources-of-Vitamin-C.aspx. (accessed October 31, 2024).

  • Harvard

    Thomas, Liji. 2019. Sources of Vitamin C. News-Medical, viewed 31 October 2024, https://www.news-medical.net/health/Sources-of-Vitamin-C.aspx.

Comments

The opinions expressed here are the views of the writer and do not necessarily reflect the views and opinions of News Medical.
Post a new comment
Post

While we only use edited and approved content for Azthena answers, it may on occasions provide incorrect responses. Please confirm any data provided with the related suppliers or authors. We do not provide medical advice, if you search for medical information you must always consult a medical professional before acting on any information provided.

Your questions, but not your email details will be shared with OpenAI and retained for 30 days in accordance with their privacy principles.

Please do not ask questions that use sensitive or confidential information.

Read the full Terms & Conditions.

You might also like...
Social isolation and loneliness linked to low micronutrient intake in older adults