Hi everyone! If you read my previous blog post on fruits, you’ll know that strawberries and raspberries contain a lot less sugar per 100g in comparison to all other fruits. Strawberries are also a fantastic source of the antioxidant Vitamin C (ascorbic acid) – found in fruits, vegetables and potatoes.
Fruits with Highest Vitamin C levels – Per 100g Fruit
Strawberries contain 75mg Vitamin C
Kiwi Fruit contain 60mg Vitamin C
Paw-paw 60mg Vitamin C
Clementines 50mg Vitamin C
Oranges contain between 45mg to 80mg Vitamin C
Lemon peel, lemons and Guava are also an excellent source of Vitamin C – although Vitamin C levels in Guava can vary considerably.
Mango 35mg Vitamin C
Tangerines 30mg Vitamin C
Ascorbic Acid: Why Is Vitamin C Important?
Vitamin C is an important antioxidant that is involved in the synthesis of collagen (deficiency can lead to poor wound healing and skin lesions). Vitamin C also increases iron absorption from plant-based sources of iron, which is important for many women worldwide who suffer with chronic low iron levels and iron deficiency anaemia.
As it is harder for the body to absorb iron from plant-based foods, it can be beneficial for anyone following a predominantly plant-based diet to include vitamin C rich foods with meals – to help increase iron absorption. For example, potatoes or green vegetables. Kiwi fruit or strawberries can make a refreshing fruit salad or dessert after a meal – I sometimes melt a square or two of dark chocolate to dip my strawberries in for a healthier dessert!
Vegetables – Good Sources of Vitamin C – per 100g
Spring Greens, Kale, Brussels Sprouts, Watercress – (60mg to 70mg Vitamin C)
Cabbage, Broccoli – (40mg to 50mg Vitamin C)
Remember – Vitamin C is a water-soluble vitamin, and can be lost from foods during preparation, cooking and storage. By steaming vegetables and using minimal amounts of water, you can help to minimise any losses which may occur during cooking.
Further Reading and Related Posts: