| Rosehips (fresh) |
250-800 |
The richest single food source |
| Fresh lemon juice |
240 |
Also provides bioflavonoids alongside vitamin C |
| Red and yellow peppers |
150-200 |
Richer in vitamin C than oranges |
| Blackcurrants |
150-200 |
Also rich in anthocyanins |
| Brussels sprouts |
100-120 |
Best eaten lightly steamed, not boiled |
| Broccoli |
90-150 |
Raw or lightly steamed retains most vitamin C |
| Strawberries |
40-90 |
Also provide folate and manganese |
| Cauliflower |
50-70 |
Eat raw or lightly cooked |
| Oranges |
50 |
Whole fruit better than juice (loses C rapidly) |
| Spinach (raw) |
35-40 |
Cooking substantially reduces vitamin C content |
| Tomatoes |
10-40 |
Lower in vitamin C but rich in lycopene |
| Potatoes (raw) |
10-30 |
Much lower once cooked |
