Food Sources

Vitamin C is found in many different fruits and vegetables. The most concentrated food sources are blackcurrants, sweet green and red peppers, hot red peppers, green chilli peppers, oranges and its fresh juice, and strawberries. Other good sources are watermelon, papaya, citrus fruits, cantaloupe, mango, cabbage, cauliflower, broccoli and tomato juice. In practice, vegetables may be a more important source of vitamin C than fruits because the vegetable supply often extends for longer periods during the

The vitamin C content of food is strongly influenced by many factors, such as season, transportation, shelf life, storage conditions and storage time, cooking techniques and chlorination of water (FAOA/VHO 2002). Cutting or bruising food sources will reduce its vitamin C content; however, blanching or storing at low pH will preserve it.

Up to 100% of the vitamin C content of food can be destroyed during cooking and storing because the vitamin is sensitive to light, heat, oxygen and alkali (Wahlqvist et al 2002). Additionally, using too much water during cooking can leach it from the food and further reduce the vitamin C content.

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