Oranges are not the Only Fruit

Vitamin C (ascorbic acid) is classified as a water soluble vitamin and has important roles in the body in the formation of connective tissue, wound healing, iron absorption, immunity, and the prevention of cellular damage, amongst others. Due to its' ability to dissolve in water, vitamin C cannot be stored in the body and so must be supplied through the daily diet. The Recommended Nutrient Intake (RNI) for vitamin C is 30 mg per day for children, 40 mg for adults, and 50 mg for pregnant or breastfeeding women. Intakes above these values rarely cause adverse effects and what the body does'nt need is usually excreted through the urine. Traditionally, oranges have been thought of as perhaps the primary source of vitamin C, and with good reason, as 100 g of this fruit provides 53 mg. However, it may come as a surprise to learn that a variety of fruits and vegetables contain considerably greater amounts of this important nutrient. For example; 


Yellow peppers -183 mg / 100 g

Red peppers - 128 mg / 100 g

Kale -120 mg / 100 g

Kiwi - 93 mg / 100 g

Broccoli - 89 mg / 100 g

Brussel sprouts - 85 mg / 100 g 

Green peppers - 81 mg / 100 g

Papaya - 61 mg / 100 g 

Strawberries - 59 mg / 100 g     

(Concentrations are based on analysis of the raw fruit or vegetable and cannot be considered as absolute)

 This list of vitamin C-rich foods provides a good example of the importance of eating a wide variety of foods, vegetables in particular, and the benefits of having a mix of colours in each meal, not only for the intake of this particular vitamin but also to ensure adequate intake of the many other nutients which constitute a healthy, balanced diet. For a vitamin C kick, check out this months' recipe below.


healthpro Dietetic Clinic offers a wide range of services, covering all aspects of nutrition and dietetic advice, treatment and care. To book an appointment with one of our state-registered dietitians, please call +35386 4119222 or email 

© healthpro / 2014



Published on 19 July 2014 | Back to July Articles