Sources of vitamin C By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of Vitamin C
A Report By
Mr Allah Dad Khan

3. Peaches - These delicate fruits also contain a significant
amount of vitamin C. Fresh fruits in general are a good
source of this vitamin

9. Acerola Cherry
• The Acerola cherry, Malpighia
punicifolia, is a small red fruit that is
packed with vitamin C! It holds
about 65x the amount of vitamin C
than an orange. Fresh, raw acerola
cherries are available, but if they’re
not in season, you can also buy it in
powder form.

10. Dried Rosemary
• If you use dried herbs such as rosemary in
your cooking, you’re already aware of the
great flavor they add to many dishes. But
you might be surprised to learn about
some of the health benefits they add to
your diet. Dried rosemary is a good source
of folic acid, Vitamin A, iron, potassium,
calcium, and Vitamin C. Serving Size (1
tablespoon), 1.84 milligrams of
Vitamin C (3% DV), 10 calories
•

11. Dried Basil
• Dried herbs tend to be denser in flavor than
their fresh equivalents, so if you’re opting for
dried herbs, choose basil for its Vitamin C
content. Just one tablespoon contains 2% of
the recommended daily value for most
adults, and its calorie count in negligible.
Dried basil generally goes well with dishes in
which olives, garlic, or tomatoes are a
prominent ingredient. Serving Size (1
tablespoon), 1.22 milligrams of Vitamin
C (2% DV), 5 calories
•

12. Saffron
• Saffron is considered one of the world’s most
expensive spices, thanks to the large amount of
labor and blossoms it takes to produce just a small
amount of the spice. If you can manage to get
some you’re your kitchen, saffron can be used in
many dishes to spice things up and help with
asthma, whooping cough, trouble sleeping,
heartburn, depression, and more. It’s also a good
source of vitamins and minerals such as
manganese, iron, potassium, and Vitamin
C.Serving Size (1 teaspoon), 0.81 milligrams of
Vitamin C (1% DV), 3 calories

13. Dried Coriander
• Dried coriander, which is the seed part of
the plant, is often used in Asian, Latin, and
Mediterranean cuisine. It’s a great source
of Vitamin C and magnesium, but most
people are more concerned with the
delightful but subtle flavor it adds to many
dishes. Incorporate more dried coriander
into your meals to enjoy the many health
benefits it brings to your diet. Serving
Size (1 tablespoon), 11.33 milligrams of
Vitamin C (19% DV), 6 calories

14. Garden Cress
• Garden cress is another leafy green that’s
great for your health all around. It’s
commonly used as a garnish, but you can
enjoy it often to get plenty of energy and
nutrients into your diet. One cup of
garden cress leaves contains fiber, protein,
Vitamin A, folate, calcium, iron, and
enough Vitamin C to fill over half the
recommended quota for the day.Serving
Size (1 cup), 34.5 milligrams of
Vitamin C (58% DV), 16 calories

15. Chives
• One tablespoon of chopped chives adds a
delightfully mild onion flavor as well as a
spattering of vitamins and minerals to
your meals. Chives are a good source of
Vitamin C, and they can help in lowering
cholesterol, preventing cancer, and
lowering blood pressure. For serving ideas,
start by adding chopped chives to your
scrambled eggs, soups, and mashed
potatoes. Serving Size (1 tablespoon),
1.74 milligrams of Vitamin C (3% DV),
1 calorie

16. Amla
• Amla, also known as Indian
Gooseberry contains high levels of
Vitamin C. It has 600 to 1800 mg
of Vitamin C per 100 grams of
serving.
• Fresh Amla juice contains 20 times
more Vitamin C than an orange
juice.

17. Asparagus
• 6 cooked asparagus spears also
gives you 22 mg

18. Apricots:
• Apricots are a good source of
Vitamin C and have very few
calories in them. They help in
lowering Cholesterol which helps
against Heart diseases.

19. Black Currant
• With its deep dark purple hue, its
easy to imagine that this fruit would
be high in Vitamin C. Black
currants hold around 180mg per
serving, as well as plenty of
potassium, iron, vitamin B5 and
phytochemicals.

20. Berries:
• Raspberries, Strawberries and Blackberries
are a powerhouse of nutrition. Bursting with
healthy compounds like folate, fiber and
phytochemicals, they are rich in Vitamin C as
well.
Berries help to improve memory and protect
our body against cancer & heart diseases.
Strawberries make an ideal snack with their
tangy taste and high nutrient value. They are
delicious and make a great addition to
desserts. Strawberries are full of fiber and
antioxidants which helps to reduce oxidative
stress and controls cholesterol.

21. Broccoli
• This cruciferous veggie provides
132 mg of vitamin C plus a punch
of filling fiber for just 30 calories
per serving. Plus, research
showsbroccoli may have cancer-
preventing properties.

22. Red cabbage
• Not only does red cabbage brighten
up a plate, but in just one cup you’ll
consume 54 mg of vitamin C. Try
something a little different with
a Red Cabbage, Edam and Walnut
Salad.

23. Cantaloupe:
• One quarter of a medium
cantaloupe has 47 mg of Vitamin C
and 51 calories. It also contains
Vitamin A and Potassium. To best
preserve the nutritional content,
never buy this fruit in cut form.
• Certain nutrients especially Vitamin
C can get diminished when exposed
to air.

24. Sweet Potatoes
• Another orange food to add to the
list (even though it doesn't have
more C than an actual orange) are
sweet potatoes. One large sweet
potato has 35.3 milligrams

25. Thyme
• Fresh and dried thymes are packed
with high levels of vitamin C and
other nutrients. They can be used in
a number of food preparations like
soups, stews and salads. Thyme
contains the highest level of
Vitamin C with 160 mg per 100
grams.

26. Parsley
• Parsley provides 133 mg of
Vitamin C per 100 grams. Herbs
like basil, cilantro, green coriander
and chives are also good sources of
Vitamin C. One tablespoon of
Green coriander contains 12 mg of
Vitamin C

27. Guava
• This exotic fruit is another great
vitamin C food, with one Guava
containing over 250 mg. Over twice
your daily needs! They are also rich in
dietary fiber, folic acid, potassium and
manganese, making guavas one of the
best super foods to add to your diet.
Many supermarkets are now importing
these fruits from the tropics, so they
are easy to find.

28. Kale
• In addition to twice your
recommended daily intake of vitamin
A and seven times the recommended
amount of vitamin K, a one-cup
serving of kale provides 80.4 mg of
vitamin C. The nutrition powerhouse
also delivers a sizeable dose of
minerals and fatty acids.

29. Green bell pepper
• A cup of chopped green bell
pepper contains less vitamin C than
its sweeter sister, but at 120 mg, it's
still 200% of your recommended
daily allowance. Green bell pepper
is also a great source of fiber.

30. Red bell pepper
• A cup of chopped red bell pepper
contains nearly three times more
vitamin C than an orange—190 mg.
Red peppers are also a great source
of vitamin A, which promotes eye
health.

31. Oranges
• If you chug a glass of orange juice
every time you start sniffling, you
may be onto something. Though
studies show that consuming
vitamin C can't actually preventcolds,
loading up on the nutrient may help
slightly shorten the length of time
you're sick and reduce the severity
of your symptoms.

32. • Mango
• Taste the tropics for a 122.3 mg
boost of vitamin C. Mango is also a
great source of vitamin A, which
like vitamin C plays a key role in
immunity and additionally keeps
your eyes healthy.

33. Kiwi
• One NLEA serving of kiwi (about
2 fruits) boasts 137.2 mg of
vitamin C. The fuzzy fruit is also
rich in potassium and copper.
(Check out 15 more foods that are
high in potassium.)

34. Pineapple
• In addition to 78.9 mg of vitamin
C, pineapple contains bromelain, a
digestive enzyme that helps break
down food and reduce bloating.
Bromelain also acts as a natural
anti-inflammatory that can help you
recover faster after a tough
workout.

35. Brussels sprouts
• These little cabbages are loaded
with cancer-preventing
phytonutrients and fiber, not to
mention 74.8 mg of vitamin C. If
you're usually turned off by their
bitter taste, bring out their natural
sweetness by roasting them.

36. Cauliflower
• Whether you roast it, steam it, or
mash it, eating a small head of
cauliflower gives you a 127.7 mg
dose of vitamin C, plus 5 grams of
fiber and 5 grams of protein.

37. Cabbage:
• Cabbages are loaded with nutrition and
are rich in Vitamin C. Cabbage
contains 34 mg of Vitamin C per cup,
half of the total recommended value
for humans. Cabbages also help to
fight off cancer and heart diseases.
• Red cabbage provides a significant
amount of nutrients. One cup of red
cabbage contains 51 mg of Vitamin C
along with Vitamin A, Fiber with only
28 calories

38. Lemon
• One might say the tingly sourness of
lemons and vitamins C go hand in
hand. Although not eaten the same
way as other fruits are it makes a good
addition to any cold beverage with
other astonishing culinary uses as well
not to mention that it makes a quick
solution to getting your daily vitamin C
• 100mg of Vitamin C / 100g Serving
Size

39. Strawberries
• A cup of this superfruit contains
84.7 mg of vitamin C, plus healthy
doses of folate and other
compounds shown to promote
heart health. Another unexpected
benefit of strawberries? They may
helpwhiten your teeth naturall

40. Papaya
• Research shows that eating
papayacan help clear your
sinuses,brighten your skin, and
strengthen your bones. A one-cup
serving delivers 88.3 mg of vitamin
C.

41. Melons
• Many melons have vitamin C. Just
one cup of cantelope will provide
you with approximately 67 mg of
vitamin c, plus plenty of vitamin A
and potassium. Additionally,
watermelon is another great source
of vitamin c, as one serving will
give you 112% of your daily needs.

42. Dark leafy greens Kale or Karam Sag
• Kale, mustard greens, turnip greens,
watercress, chard and spinach (as well
as most other leafy greens) are all great
vitamin C foods to add to your diet.
While they all provide different
amounts of this essential nutrient, they
are all very healthy for you. Kale would
be the best choice, as it may have up to
130 mg of vitamin C in one serving.
That is one day’s vitamin C needs in a
single serving!

43. Tomatoes
• The bright red tomatoes are
another common Vitamin C food.
Try using sun-dried tomatoes as
they are particularly concentrated in
this essential nutrient. Just one
serving of 100 grams holds over
100 mg of vitamin C. This equals
170% of our daily needs.

44. Rosehips:
• This plant has one of the highest
Vitamin C contents. Fresh rosehips
contain 200 mg of Vitamin C per 100
grams serving. This plant cannot be
consumed in its uncooked form. Often
these are available as supplements in
capsule, powder and syrup form.
• Rosehips also help in improving the
blood circulation in the body.

45. Turnips:
• These earthy-rooted, smoky-
flavoured and pretty looking
turnips are surprisingly full of
vitamin C and essential Amino
acids.
• It also contains complex
carbohydrates and Fibre which
adds to its healing power.

46. Peas:
• Fresh green peas are a good source of
plant based proteins. An excellent
source of Iron, Vitamin C and other
nutrients, peas helps to reduce the risk
of developing cancer, depression, high
cholesterol and macular degeneration.
• As an antioxidant, peas protects
against Cataracts by fighting the free
radicals.

47. Cloves:
• Cloves and other spices used in our
daily cooking are a good source of
Vitamin C. One spoon of ground
cloves provides 6 mg of Vitamin C.
• These are a sure addition in Indian
and Asian cuisines.

48. Spinach:
• This super food is not just a good
source of vitamin C and Iron but it
also contains a host of carotenoids
and phytochemicals. These help in
protecting against several health
diseases and Macular degeneration.

49. Potatoes:
• Potatoes are easy to store,
inexpensive and easy to prepare.
Along with Vitamin C, Potatoes
also contain carotenoids, flavonoids
and fiber.

50. Peaches
• - These delicate fruits also contain a
significant amount of vitamin C.
Fresh fruits in general are a good
source of this vitamin