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Sources of Vitamin C

The main sources of vitamin C are citrus fruits and vegetables. Among fruits, Indian gooseberries, guavas, limes, lemons, oranges, and papayas are the most valuable sources of this vitamin. Root vegetables and potatoes contain smaller amounts. Potatoes, however, account for a large proportion of the total ascorbic acid intake because of the amount normally eaten every day. Foodstuffs of animal origin contain only small amounts of this vitamin; the more important of such sources is fish. Cereals and pulses do not contain vitamin C in the dry state, but if soaked in water for about 48 hours and allowed to germinate, they form a good source of vitamin C.

The important point to keep in mind is that this vitamin is very sensitive to heat and light and therefore easily destoryed on cooking or exposure to light. Therefore vitamin C-rich food should be eaten very fresh, to obtain the maximum benefits.

Rich Food Sources of Vitamin C - values per 100g	mg
Raw red peppers	280
Brussels sprouts	200
Parsley	150
Green peppers (raw)	100
Tomato puree	100
Kiwi fruit (raw)	98
Strawberries (raw)	60
Raw cabbage	49
Orange juice	33
Mangoes, ripe	16
French fries	11

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