Did you know? Citrus fruits aren’t the only, and not even the best, source of vitamin C.
Best sources of vitamin C are:
Kakadu plum – 100g: 2907mg Just one plum (about 15g) packs 436mg of vitamin C
Red acerola cherries – ½ cup (49g): 825mg
Red capsicum – ½ cup: 95mg
Green capsicum – ½ cup: 60mg
Strawberries – ½ cup: 49mg
Kiwi fruit – 1 medium: 64mg
Orange – 1 medium: 70mg
Broccoli – ½ cup: 51mg
Brussel sprouts – ½ cup: 48mg
Kale – 1 cup: 80mg
Small lemon – 45mg
Black currants – ½ cup (56g): 102mg
Blueberries – 1 cup: 15mg
Watermelon – 1 cup diced: 12mg; 1 wedge: 23mg
Rock melon – 1 cup diced: 57mg; 1 wedge: 20mg
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in some foods. Humans, unlike most animals, cannot make vitamin C in their bodies, so it is important to make sure you are getting it from your diet.
Vitamin C is important for:
a healthy immune system
helping prevent and shorten duration of colds and flus
collagen production to help maintain firmness and elasticity of the skin
healing of cuts, abrasions and bruises
forming and maintaining connective tissue including bones, blood vessels, and skin
aiding the absorption of iron from the diet
Cooking and storage of vitamin C foods
Heat and storage can affect vitamin C content of foods. Vitamin C is sensitive to heat, light and oxygen. Cooking foods high in vitamin C can lead to some loss of this nutrient and prolonged storage can also reduce its potency.
Note: Excessive intake of vitamin C, especially via supplements, can cause stomach upset and diarrhoea.
References:
Kirschmann G, et al. Nutrition Almanac. 4th ed, McGraw Hill, 1996.
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