Nutrient Food Sources
Vitamin C (Ascorbic acid)
Vitamin C is essential for collagen synthesis, immune function, antioxidant status, the manufacture of certain neurotransmitters and for absorption of other nutrients, in particular iron.
Vitamin C is easily reduced in foods by cooking or by cutting foods (for example, the vitamin C content of pre-prepared salad is much lower than fresh salad).
| Food Sources of Vitamin C | Amount (mg/100g) |
| Apples | 6 |
| Apricots | 6 |
| Asparagus | 12 |
| Avocado | 6 |
| Banana | 11 |
| Bell peppers, red | 140 |
| Blackberries | 15 |
| Blackcurrants | 200 |
| Broccoli (raw) | 87 |
| Brussel sprouts | 60 |
| Cabbage | 49 |
| Calf’s liver | 19 |
| Cauliflower | 27 |
| Clementines | 54 |
| Grapefruit | 36 |
| Green peas (raw) | 24 |
| Guava | 230 |
| Kale | 71 |
| Kiwifruit | 59 |
| Leeks | 7 |
| Lemon | 58 |
| Mango | 37 |
| Melon, Galia | 26 |
| Mint | 31 |
| Nectarines | 37 |
| Oranges | 54 |
| Paw-paw | 60 |
| Parsley, fresh | 190 |
| Peaches | 31 |
| Pepper, red (raw) | 140 |
| Pineapple | 11 |
| Raspberries | 32 |
| Spring greens | 77 |
| Spring onions | 26 |
| Strawberries | 77 |
| Sweet potato | 17 |
| Tomato | 17 |
| Watercress | 62 |
Source: McCance and Widdowson’s The Composition of Foods (6th Edition)