Vitamin C is one of the most important substances in the human body. It strengthens the immune system and if taken regularly it may reduce the length and the strength of common cold. Furthermore, vitamin C is very important in the construction of the connective tissue.
Human body cannot synthesize ascorbic acid or vitamin C by itself, therefore we are completely dependent on a regular intake of vitamin C rich foods.
A drastic lack of vitamin C causes the disease called scurvy, which is the present time, at least in developed countries, is very rare.
Nutritionists recommend a daily intake of at least 100 mg of vitamin C. This can be covered, with just two juicy oranges.
In the citrus fruits family, in addition to the oranges are lemons, grapefruit, tangerines, etc. the traditional providers of vitamin C.
But some fruits and vegetables have much more vitamin C than the citrus fruits. Very often we get surprised when we hear that they are full of vitamin C, such as, for example, cabbage, cauliflower and broccoli.
Fruits and vegetables contain the most vitamins and minerals in their raw form. A large part, in particular high-temperature-sensitive vitamins are destroyed by cooking. Vitamin C is one of the vitamins that are heat-sensitive, and the vegetables that contains it should be cooked very fast, in order to maintain larger quantities of this important vitamin.
Fruits with the highest amount of vitamin C are acerola with 1,700 mg of vitamin C per 3.5 oz, and camu-camu with 2000 mg vit. C at 3.5 oz. However, the winner of the fruits high-in-vitamin C is the Australian Kakadu plum (Terminalia ferdinandiana) with 3000 mg vit. C per 3.5 oz, which means as much as 3% of its fruit is vitamin C.
Spinach contains 50 mg of vitamin C per 3.5 oz, the same as orange.
Paprika is a real vitamin C “bomb” and the amount of vitamin C in it depends on its color and whether it is processed or not. So the raw, red pepper has 140 mg of vitamin C per 3.5 oz, and green, boiled or roasted peppers have much less than that.
Broccoli in their raw form contain 95 mg of vitamin C per 100 grams.
Parsley is a real vitamin C “bomb” and contains 160 mg of vitamin per 3.5 oz. The only drawback is that it is generally used in small quantities when compared to other fruits and vegetables. In any case, use more parsley, and if it is on the plate just as a decoration, be sure to eat that decoration.
Blueberry has 175 milligrams of vitamin C per 3.5 oz, and the exotic guava 270 mg per 3.5 oz.
Sea-buckthorn (Hippophae rhamnoides) when raw it is too sour to eat, so it’s been used processed or in smaller amounts added to juices. 3.5 oz contains 450 mg of vitamin C.
The amount of vitamin C in rose-hip varies, greatly depending on the variety and maturity. The average is 1250 mg per 3.5 oz.