Which Fruit and Veg Are the Richest Sources of Vitamin C?

Vitamin c is not just good for the immune system, it can also help to protect against heart disease and cancer. Many people know oranges are a great source of vitamin C, but there is less awareness about the other fruit and vegetables that contain it, and how much of them we should eat to get enough vitamin C. So World Cancer Research Fund nutritionist Becky Day has drawn up a guide to how much vitamin C is in different fruit and vegetables.

The idea is to help people work out whether they are getting their recommended daily amount of 60mg.

Becky said, “A healthy diet that includes lots of fruits and vegetables should provide all the vitamin C that our bodies need every day.

“And oranges are not the only fruit when it comes to getting the vitamin C you need.

“For example, strawberries and kiwi fruits are a great source, as are vegetables such as broccoli and peppers.

“It is important that people can visualise how much their recommended daily intake looks like, so hopefully they will be able to use this guide as a valuable tool.

“After all, getting enough vitamin C every day is something really positive we can all do for our long-term health.”

Fruits high in Vitamin C:

Oranges (one medium fruit) contain 70mg of vitamin C each.

Strawberries (24 medium-sized fruits) contain 89mg of vitamin C.

Kiwi (one medium fruit) contains 75mg of vitamin C.

Mangoes (one large fruit with 355g of flesh) contain 98mg of vitamin C.

Papaya (one medium fruit) contains 188mg of vitamin C.

Melon (a quarter of a medium fruit) contains 60mg of vitamin C.

Vegetables high in Vitamin C:

Broccoli (one medium stalk, boiled, without salt) contains 117mg of vitamin C. Pepper (one medium raw green pepper) contains 96mg of vitamin C. Spinach (140g eaten raw) contains 96mg of vitamin C. Kale (140g, boiled, without salt) contains 53mg of vitamin C.

(c) 2007 Western Mail. Provided by ProQuest Information and Learning. All rights Reserved.