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Vitamin C – foods high in content

by Josephine Andrews
Published: Last Updated on 180 views

When most people think of foods high in vitamin C , they think of lemon. However, vitamin C is even more abundant in other foods: Various types of fruit and vegetables from local regions such as broccoli, sea buckthorn and rosehip outperform imported classics such as orange or lemon. Read more about the vitamin C content in food and how to prepare it properly.

Which foods contain vitamin C?

In the past, vitamin C deficiency was particularly common among seafarers, who often contracted and died from scurvy after months at sea. In the meantime, this risk is extremely low for us: just a few portions of vegetables, herbs or fruit with a lot of vitamin C can cover the recommended daily requirement. This is 110 milligrams per day for men and 95 milligrams per day for women. Breastfeeding mothers and smokers, for example, have a slightly higher need.

According to the German Society for Nutrition (DGE), foods with a particularly high vitamin C content include sea buckthorn berries (juice), sweet peppers, black currants and parsley.

Many processed products such as sausage and meat products contain vitamin C as an additive E300 to E304, E315 and E316. It makes them more durable and preserves the original color.

What has the most vitamin C?

Where is a lot of vitamin C in it? We have an overview for you of which foods can convince with a lot of vitamin C.

Vegetables and herbs with a lot of vitamin C

Herbs in particular are rich in vitamin C. While it is often difficult to ingest larger quantities of parsley, nettle and co., it is easier with peppers and Brussels sprouts.

In the table you will find an overview of vegetables and herbs with a lot of vitamin C.

vegetables / herbs Content per 100 grams
nettle 330 mg
Parsely 159 mg
wild garlic 150 mg
Pepper rotten 140 mg
sorrel 115 mg
Cauliflower 110 mg
Kale 105 mg
Broccoli 110 mg
fennel 93 mg
cauliflower 65 mg
dandelion 65 mg
potatoes (boiled) 10 mg

Which fruit has the most vitamin C?

Most people associate fruit with vitamin C. Citrus fruits are usually the first thing that comes to mind. But how much vitamin C does a lemon or orange actually have? And aren’t there perhaps types of fruit with a much higher vitamin C content?

You can find out which fruit contains the most vitamin C in the following table.

fruit Content per 100 grams
Acerola 1.700 mg
rosehips 1.250 mg
Sea Buckthorn Juice 265 mg
Guave 273 mg
Black Currants 177 mg
Papaya 80 mg
strawberry 55 mg
lemon/lemon juice 53 mg
Kiwi 100 mg
Orange 50 mg
Grapefruit 40 mg
Banana 10 mg

Probably the most popular type of fruit in this country, the apple, also contains vitamin C. But not all apples are the same: Braeburn is one of the leaders in vitamin C with 30 to 35 milligrams per 100 grams. Jonagold is at 10 to 28 milligrams/100 grams more in the middle.

Somewhat behind is the Golden Delicious variety with 10 to 15 milligrams/100 grams. All information relates to apples without storage losses of vitamin C.

Even this short selection shows that there are many foods with a high vitamin C content. Tables with other foods and their vitamin C content can be found on the Internet and in specialist books.

How to meet your vitamin C needs

The exact amount of vitamin C you need every day depends on your age and, in the case of adults, on your gender.

  • Infants and children up to four years: 20 milligrams
  • Up to the age of 15: 85 milligrams
  • Male adolescents between 15 and 19 years: 105 milligrams
  • Female adolescents between 15 and 19 years: 95 milligrams
  • Men: 110 milligrams
  • Women: 95 milligrams
  • Pregnant women: 105 milligrams
  • Breastfeeding: 125 milligrams
  • Smokers: 155 and 135 milligrams respectively

For example, these vitamin C food portions cover the average daily requirement:

  • 2 oranges
  • 150 grams of Brussels sprouts
  • 100 Grams of Broccoli
  • 200 grams of fresh spinach

Cases of overdose through normal nutrition have not yet been reported. If you take in too much, the body absorbs less via the intestines and excretes the excess via the kidneys with the urine.

Are vitamin C supplements necessary and useful?

Vitamin C is a popular ingredient in dietary supplements. But studies have shown that these preparations often have little or no effect. However, if you take high-dose vitamin C tablets over a long period of time, this can increase the risk of kidney stones.

Temporary diarrhea can also be a side effect of excessive vitamin C consumption. People with certain metabolic diseases in particular should consult a doctor before taking vitamin C preparations and other dietary supplements.

In general, it is better to get your vitamin C needs from foods rather than pills.

Vitamin C: food storage and processing considerations

Vitamin C is sensitive to heat and long storage times. In addition, as a water-soluble vitamin, it easily gets into the cooking water. Accordingly, foods that contain natural vitamin C should be processed promptly and neither fried too hot nor boiled with too much water . Best enjoyed raw, if possible, or steam briefly and with little water.

Why does the body need vitamin C?

The water-soluble vitamin C, also known as ascorbic acid, is involved in many metabolic processes and protects the cells from aggressive oxygen compounds (free radicals). It also supports optimal functioning of the immune system.

Ascorbic acid also promotes the absorption and utilization of iron from plant foods.

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