Which vegetable is the best source of vitamin C?

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abd55

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Vitamin C is an important nutrient that helps to boost the immune system, protect against cell damage, and promote healthy collagen production. Aim to include a variety of vitamin C-rich vegetables in your diet to get the most benefits.
 
Vitamin c is in just about every fruit and veg and we don't need a lot for the RDA and we don't get extra health points if we consume too much, it just ends up expelled through urine.

RDA's are around 100mg's but if someone is consuming a lot of carbs and sugar then it's probably a good idea to double that. imo
 
A whole 5.3 ounce skin on potato has 30% of daily recommended amount of vitamin C. We're having air fried plain skin on potatoes cut in french fry shapes for lunch. About a pound each, which means we'll get all the vitamin C we need for the day, just in the potatoes.

Oddly, grains don't contain vitamin C. Legumes have a little vitamin C. Fruits and veggies have the most vitamin C.
 
It's not just a question of how much Vitamin C is listed as available from various food sources. From Wikipedia:

Vitamin C chemically decomposes under certain conditions, many of which may occur during the cooking of food. Vitamin C concentrations in various food substances decrease with time in proportion to the temperature at which they are stored.[105] Cooking can reduce the vitamin C content of vegetables by around 60%, possibly due to increased enzymatic destruction.[106] Longer cooking times may add to this effect.[107]

Animal sources​

Compared to plant sources, animal-sourced foods do not provide so great an amount of vitamin C, and what there is, is largely destroyed by the heat used when it is cooked. For example, raw chicken liver contains 17.9 mg/100 g, but fried, the content is reduced to 2.7 mg/100 g. Smoked products, such as beef sticks,[102] retain some vitamin C however.

Vitamin C is present in human breast milk at 5.0 mg/100 g. One tested sample of infant formula contained 6.1 mg/100 g. Cow's milk contains only 1.0 mg/ 100 g, but the heat of pasteurization destroys it.[103] Goat's milk contains 1.3 mg/100 g,[104] unless pasteurized.

Chicken eggs contain no vitamin C, whether raw or cooked.[95]


Food preparation​

Vitamin C chemically decomposes under certain conditions, many of which may occur during the cooking of food. Vitamin C concentrations in various food substances decrease with time in proportion to the temperature at which they are stored.[105] Cooking can reduce the vitamin C content of vegetables by around 60%, possibly due to increased enzymatic destruction.[106] Longer cooking times may add to this effect.[107]

Another cause of vitamin C loss from food is leaching, which transfers vitamin C to the cooking water, which is decanted and not consumed. Broccoli may retain vitamin C during cooking or storage more than most vegetables.[108
 
A whole 5.3 ounce skin on potato has 30% of daily recommended amount of vitamin C. We're having air fried plain skin on potatoes cut in french fry shapes for lunch. About a pound each, which means we'll get all the vitamin C we need for the day, just in the potatoes.

Oddly, grains don't contain vitamin C. Legumes have a little vitamin C. Fruits and veggies have the most vitamin C.
As taxlady noted, cooking the potatoes will destroy a portion of the vitamin C.
 
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