food rich in vitamin c

Menu  Cereals  Starchy roots and tubers  Sugar  Oil  Vegetable
and Fruits  Iron and Vitamin C in green leafy vegetables  Other
fruits and vegetables  Iodine rich foods  Dietary fiber foods

Vitamin C-rich fruits

Vitamin C-rich foods include papaya, guava, pomelo,
dalanghita, anonas, kasuy, datiles, atis, tomato,
balimbing, guyabano and mango (Table 1). A slice of papaya
or a medium-sized guava is enough to provide the body with
its daily requirement for vitamin C.

Table 4. Vitamin C content of some fruits

Food item

Vitamin C (mg)

Food item

Vitamin C (mg)

Cashew

167

Lemon

45

Guava red

158

Durian

44

Jamaica Cherry (datiles)

150

Lime

41

Madras Thorn (kamachile)

143

Carristel tiesa

40

Guava white

127

Sugar apple (kaymito)

40

Strawberry

97

Melon

34

Rambutan

91

Star fruit (atis)

33

Custard apple (anonas)

90

Banana saba

32

Papaya ripe

74

Sapodilla(chico)

28

Mango Manila, unripe

70

Soursop (guyabano)

27

Mango piko, unripe

65

Banana tuldok

26

Mango Indian

61

Banana lakatan

25

Spanish plum (siniguelas)

50

Orange (dalandan)

24

Mango Manila ripe

49

Banana latundan

21

Pomelo (suha)

46

Banana bungulan

20

Calamansi

45

Santol

13

Source: The Philippine Food Composition Tables. Food and
Nutrition Research Institute. 1997.

Vitamin C is important for the formation of healthy bones
and teeth; increased body resistance to infection and the
prevention of scurvy. As mentioned earlier, vitamin C is
also important for the improved absorption of non-heme
iron from green leafy vegetables.

Incidentally, vitamin C can only be obtained from plant
food sources.

 

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