Vitamin C: It Is Found In These Foods

Vitamin C in foods: fruit

Fruit is an important source of vitamin C and should be eaten daily or drunk as juice. This important nutrient ensures a healthy immune system and gives you more energy. Therefore, you should pay attention to a high vitamin C balance, especially in autumn and winter. The vitamin ensures healthy organs because it supports collagen formation.

• Fruits of the camu camu bush from the Amazon region have the highest content of vitamin C with 2000 mg.
• Acerola has around 1700 mg of vitamin C per 100 grams.
• Rose hips also have a very high content of 1250 mg per 100 g.
• Sea Buckthorn Juice contains 265 mg.
• Guava has a similarly high value of 273 mg.
• Blackcurrants still have a high proportion of 177 mg.
• Single papaya no longer fully covers the requirement with just 80 milligrams.
• Strawberries contain 55 mg of vitamin C per 100 g. Lemons have a similar proportion.
• The citrus fruits kiwis, oranges, and grapefruits have just 40 to 45 mg of the vitamin per 100 g.
• Bananas have the smallest share among the fruit types with just 10 mg.

Vitamin C in vegetables and herbs

You will find significantly less vitamin C in vegetables, but it is also a good and natural source of vitamin C. However, the values apply to vegetables in their raw state, as some nutrients are lost during cooking.

• The highest vitamin C content in vegetables and herbs can be found in stinging nettles with 330 mg per 100 g.
• Closely followed by parsley with 159 mg and wild garlic with 150 mg.
• Peppers, broccoli, sorrel, Brussels sprouts, and kale each have a vitamin C content of 115 to 105 mg per 100 g.
• Fennel has 93 milligrams of the vitamin.
• The proportion of vitamin C in cauliflower and dandelion is 65 mg.
• Boiled potatoes bring up the rear with just 10 mg.

Vitamin C in milk, meat, or fish?

You can get vitamin C from fruits and vegetables. This is not the case with other foods.

• Nuts contain many vitamins that are very important for the human organism. However, vitamin C is only present in small amounts or not at all.
• Apart from the offal, meat has no vitamin C.
• In fish, you will mainly find vitamin D and B12, but no vitamin C.
• Likewise, vitamin C is not found in dairy products.
• So eat lots of vegetables and fruits to meet your vitamin C needs. In stressful everyday life, you can also supplement your diet temporarily with vitamin C capsules.