Vitamin C Content of selected foods in Milligrams (mg) per 31/2 oz (100g)
serving
Vitamin C is one of the most important of all vitamins. It plays a
significant role as an antioxidant, thereby protecting body tissue from the
damage of oxidation. Antioxidants act to protect your cells against the effects
of free radicals, which are potentially damaging by-products of the body’s
metabolism. Free radicals can cause cell damage that may contribute to the
development of cardiovascular disease and cancer. Vitamin C has also been found
by scientists to be an effective antiviral agent.
Acerola
|
1300
|
Strawberries
|
59
|
Okra
|
31
|
Peppers, Red Chili
|
369
|
Papayas
|
56
|
Tangerines
|
31
|
Guavas
|
242
|
Spinach
|
51
|
New Zealand Spinach
|
30
|
Peppers, Red Sweet
|
190
|
Oranges & Juice
|
50
|
Oysters
|
30
|
Kale Leaves
|
186
|
Cabbage
|
47
|
Lima Beans Young
|
29
|
Parsley
|
172
|
Lemon Juice
|
46
|
Black eyed peas
|
29
|
Collard Greens
|
152
|
Grapefruits & Juice
|
38
|
Soybeans
|
29
|
Turnip Greens
|
139
|
Elderberry
|
36
|
Green Peas
|
27
|
Peppers, Sweet Green
|
128
|
Liver, Calf
|
36
|
Radishes
|
26
|
Broccoli
|
113
|
Turnips
|
36
|
Raspberries
|
25
|
Brussels Sprouts
|
102
|
Mangos
|
35
|
Chinese Cabbage
|
25
|
Mustard Greens
|
97
|
Asparagus
|
33
|
Yellow Summer Squash
|
25
|
Watercress
|
79
|
Cantaloupe
|
33
|
Loganberries
|
24
|
Cauliflower
|
78
|
Swiss Chard
|
32
|
Honey Dew Melons
|
23
|
Persimmons
|
66
|
Green Onions
|
32
|
Tomatoes
|
23
|
Cabbage Red
|
61
|
Liver, Beef
|
31
|
Liver Pork
|
23
|
Vitamin D is known as the "sunshine vitamin" since it is
manufactured by the body after being exposed to sunshine. Ten to fifteen minutes
of good sunshine three times weekly is adequate to produce the body's
requirement of vitamin D. This means that we don't need to obtain vitamin D from
our diet unless we get very little sunlight – usually not a problem for
children.
Vitamin D is vital to the human body as it promotes absorption of calcium
and magnesium, which are essential for the normal development of healthy teeth
and bones. It also helps maintain adequate levels of calcium and phosphorus in
the blood.
Iodine helps regulate the rate of energy production and body weight and
promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In
countries where iodine is deficient in the soil, rates of hypothyroidism, goiter
and retarded growth from iodine deficiency are very high. In developed
countries, however, because iodine is added to table salt, iodine deficiencies
are rare.
In combination with calcium, phosphorus is necessary for the formation of
bones and teeth and of the nerve cells.
Phosphorus is second to calcium in abundance in the body.
It is very widely distributed in both plant and animal foods so it is
unlikely that deficiency would be a problem.