Sources of vitamin C By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

Sources of Vitamin CA Report By

Mr Allah Dad Khan

Peaches - These delicate fruits also contain a significant amount of vitamin C. Fresh fruits in general are a good source of this vitamin

Acerola Cherry

• The Acerola cherry, Malpighia punicifolia, is a small red fruit that is packed with vitamin C! It holds about 65x the amount of vitamin C than an orange. Fresh, raw acerola cherries are available, but if they’re not in season, you can also buy it in powder form.

Dried Rosemary• If you use dried herbs such as rosemary in

your cooking, you’re already aware of the great flavor they add to many dishes. But you might be surprised to learn about some of the health benefits they add to your diet. Dried rosemary is a good source of folic acid, Vitamin A, iron, potassium, calcium, and Vitamin C. Serving Size (1 tablespoon), 1.84 milligrams of Vitamin C (3% DV), 10 calories

Dried Basil• Dried herbs tend to be denser in flavor than

their fresh equivalents, so if you’re opting for dried herbs, choose basil for its Vitamin C content. Just one tablespoon contains 2% of the recommended daily value for most adults, and its calorie count in negligible. Dried basil generally goes well with dishes in which olives, garlic, or tomatoes are a prominent ingredient. Serving Size (1 tablespoon), 1.22 milligrams of Vitamin C (2% DV), 5 calories

Saffron• Saffron is considered one of the world’s

most expensive spices, thanks to the large amount of labor and blossoms it takes to produce just a small amount of the spice. If you can manage to get some you’re your kitchen, saffron can be used in many dishes to spice things up and help with asthma, whooping cough, trouble sleeping, heartburn, depression, and more. It’s also a good source of vitamins and minerals such as manganese, iron, potassium, and Vitamin C.Serving Size (1 teaspoon), 0.81 milligrams of Vitamin C (1% DV), 3 calories

Dried Coriander• Dried coriander, which is the seed part

of the plant, is often used in Asian, Latin, and Mediterranean cuisine. It’s a great source of Vitamin C and magnesium, but most people are more concerned with the delightful but subtle flavor it adds to many dishes. Incorporate more dried coriander into your meals to enjoy the many health benefits it brings to your diet. Serving Size (1 tablespoon), 11.33 milligrams of Vitamin C (19% DV), 6 calories

Garden Cress• Garden cress is another leafy green

that’s great for your health all around. It’s commonly used as a garnish, but you can enjoy it often to get plenty of energy and nutrients into your diet. One cup of garden cress leaves contains fiber, protein, Vitamin A, folate, calcium, iron, and enough Vitamin C to fill over half the recommended quota for the day.Serving Size (1 cup), 34.5 milligrams of Vitamin C (58% DV), 16 calories

Chives

• One tablespoon of chopped chives adds a delightfully mild onion flavor as well as a spattering of vitamins and minerals to your meals. Chives are a good source of Vitamin C, and they can help in lowering cholesterol, preventing cancer, and lowering blood pressure. For serving ideas, start by adding chopped chives to your scrambled eggs, soups, and mashed potatoes. Serving Size (1 tablespoon), 1.74 milligrams of Vitamin C (3% DV), 1 calorie

Amla

• Amla, also known as Indian Gooseberry contains high levels of Vitamin C. It has 600 to 1800 mg of Vitamin C per 100 grams of serving.

• Fresh Amla juice contains 20 times more Vitamin C than an orange juice.

Asparagus

• 6 cooked asparagus spears also gives you 22 mg

Apricots:

• Apricots are a good source of Vitamin C and have very few calories in them. They help in lowering Cholesterol which helps against Heart diseases.

Black Currant

• With its deep dark purple hue, its easy to imagine that this fruit would be high in Vitamin C. Black currants hold around 180mg per serving, as well as plenty of potassium, iron, vitamin B5 and phytochemicals.

Berries:

• Raspberries, Strawberries and Blackberries are a powerhouse of nutrition. Bursting with healthy compounds like folate, fiber and phytochemicals, they are rich in Vitamin C as well.Berries help to improve memory and protect our body against cancer & heart diseases.Strawberries make an ideal snack with their tangy taste and high nutrient value. They are delicious and make a great addition to desserts. Strawberries are full of fiber and antioxidants which helps to reduce oxidative stress and controls cholesterol.

Broccoli

• This cruciferous veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research showsbroccoli may have cancer-preventing properties. 

Red cabbage• Not only does red cabbage

brighten up a plate, but in just one cup you’ll consume 54 mg of vitamin C. Try something a little different with a Red Cabbage, Edam and Walnut Salad.

Cantaloupe:

• One quarter of a medium cantaloupe has 47 mg of Vitamin C and 51 calories. It also contains Vitamin A and Potassium. To best preserve the nutritional content, never buy this fruit in cut form.

• Certain nutrients especially Vitamin C can get diminished when exposed to air.

Sweet Potatoes• Another orange food to

add to the list (even though it doesn't have more C than an actual orange) are sweet potatoes. One large sweet potato has 35.3 milligrams

Thyme

• Fresh and dried thymes are packed with high levels of vitamin C and other nutrients. They can be used in a number of food preparations like soups, stews and salads. Thyme contains the highest level of Vitamin C with 160 mg per 100 grams.

Parsley

• Parsley provides 133 mg of Vitamin C per 100 grams. Herbs like basil, cilantro, green coriander and chives are also good sources of Vitamin C. One tablespoon of Green coriander contains 12 mg of Vitamin C

Guava• This exotic fruit is another great

vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making guavas one of the best super foods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find.

Kale

• In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids. 

Green bell pepper

• A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, but at 120 mg, it's still 200% of your recommended daily allowance. Green bell pepper is also a great source of fiber. 

Red bell pepper

• A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange—190 mg. Red peppers are also a great source of vitamin A, which promotes eye health. 

Oranges• If you chug a glass of orange

juice every time you start sniffling, you may be onto something. Though studies show that consuming vitamin C can't actually preventcolds, loading up on the nutrient may help slightly shorten the length of time you're sick and reduce the severity of your symptoms.

• Mango• Taste the tropics for a

122.3 mg boost of vitamin C. Mango is also a great source of vitamin A, which like vitamin C plays a key role in immunity and additionally keeps your eyes healthy. 

Kiwi

• One NLEA serving of kiwi (about 2 fruits) boasts 137.2 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper. (Check out 15 more foods that are high in potassium.) 

Pineapple

• In addition to 78.9 mg of vitamin C, pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you recover faster after a tough workout. 

Brussels sprouts

• These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. If you're usually turned off by their bitter taste, bring out their natural sweetness by roasting them.

Cauliflower

• Whether you roast it, steam it, or mash it, eating a small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams of fiber and 5 grams of protein. 

Cabbage:

• Cabbages are loaded with nutrition and are rich in Vitamin C. Cabbage contains 34 mg of Vitamin C per cup, half of the total recommended value for humans. Cabbages also help to fight off cancer and heart diseases.

• Red cabbage provides a significant amount of nutrients. One cup of red cabbage contains 51 mg of Vitamin C along with Vitamin A, Fiber with only 28 calories

Lemon

• One might say the tingly sourness of lemons and vitamins C go hand in hand. Although not eaten the same way as other fruits are it makes a good addition to any cold beverage with other astonishing culinary uses as well not to mention that it makes a quick solution to getting your daily vitamin C

• 100mg of Vitamin C / 100g Serving Size

Strawberries

• A cup of this superfruit contains 84.7 mg of vitamin C, plus healthy doses of folate and other compounds shown to promote heart health. Another unexpected benefit of strawberries? They may helpwhiten your teeth naturall

Papaya

• Research shows that eating papayacan help clear your sinuses,brighten your skin, and strengthen your bones. A one-cup serving delivers 88.3 mg of vitamin C. 

Melons

• Many melons have vitamin C. Just one cup of cantelope will provide you with approximately 67 mg of vitamin c, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin c, as one serving will give you 112% of your daily needs.

Dark leafy greens Kale or Karam Sag

• Kale, mustard greens, turnip greens, watercress, chard and spinach (as well as most other leafy greens) are all great vitamin C foods to add to your diet. While they all provide different amounts of this essential nutrient, they are all very healthy for you. Kale would be the best choice, as it may have up to 130 mg of vitamin C in one serving. That is one day’s vitamin C needs in a single serving!

Tomatoes

• The bright red tomatoes are another common Vitamin C food. Try using sun-dried tomatoes as they are particularly concentrated in this essential nutrient. Just one serving of 100 grams holds over 100 mg of vitamin C. This equals 170% of our daily needs.

Rosehips:

• This plant has one of the highest Vitamin C contents. Fresh rosehips contain 200 mg of Vitamin C per 100 grams serving. This plant cannot be consumed in its uncooked form. Often these are available as supplements in capsule, powder and syrup form.

• Rosehips also help in improving the blood circulation in the body.

Turnips:

• These earthy-rooted, smoky-flavoured and pretty looking turnips are surprisingly full of vitamin C and essential Amino acids.

• It also contains complex carbohydrates and Fibre which adds to its healing power.

Peas:

• Fresh green peas are a good source of plant based proteins. An excellent source of Iron, Vitamin C and other nutrients, peas helps to reduce the risk of developing cancer, depression, high cholesterol and macular degeneration.

• As an antioxidant, peas protects against Cataracts by fighting the free radicals.

Cloves:

• Cloves and other spices used in our daily cooking are a good source of Vitamin C. One spoon of ground cloves provides 6 mg of Vitamin C.

• These are a sure addition in Indian and Asian cuisines.

Spinach:

• This super food is not just a good source of vitamin C and Iron but it also contains a host of carotenoids and phytochemicals. These help in protecting against several health diseases and Macular degeneration.

Potatoes:

• Potatoes are easy to store, inexpensive and easy to prepare. Along with Vitamin C, Potatoes also contain carotenoids, flavonoids and fiber.

Peaches

• - These delicate fruits also contain a significant amount of vitamin C. Fresh fruits in general are a good source of this vitamin