Vitamin C In Fruit

Vitamin C in fruit

What fruits are healthiest to grow? This article looks at the levels of vitamin C in fruit. You may like to see this page on the NHS website on the health benefits of vitamin C.

Whilst researching our Allotment Planner & Record Keeper, we discovered the United States Department of Agriculture National Nutrition Database. For anyone interested in growing their own fruit and vegetables for health reasons, this database contains essential facts and figures for the nutritional content of nearly all foods it is possible to grow.

Vitamin C In Fruit – Ranking

The USDA Nutrition Database can be quite daunting to go through, but here is one example of the kind of information it contains. Do you know which fruit is highest in vitamin C? It is easy to guess from the picture above – the humble and rarely grown blackcurrant.(See are article: how to grow currants).

What is perhaps even more interesting (at least to the author) is the quantity of vitamin C in blackcurrants compared to other fruit. Blackcurrants contain almost double the amount of vitamin C compared to the fruit in second place – the kiwi fruit – a heat loving plant that is not ideally suited to the allotment. Blackcurrants contain 36 times the amount of vitamin contained in an apple. How easy is it to buy blackcurrants in an British supermarket? Not easy – even if looking in the freezer department.

Other surprises include the relatively low amounts of vitamin C contained in other commonly eaten fruit such as bananas, pears, and grapes. In fact, there is a good argument for eating vegetables rather than fruit, as many vegetables like broccoli, cabbage, and chard contain a higher percentage of vitamin C than these commonly eaten fruit. We intend to look at this further in a future post.

Of all the commonly eaten fruit, oranges rank highest at number 4 in our league table. Kiwi fruits rank number 2, but given the amount of space given to them in a supermarket, the number of us eating kiwis regularly is likely to be low.

See fruit available to purchase on Suttons Seeds.

The table below shows a full ranking of fruit by vitamin C content. Fruit shown in bold are well suited for growing on a UK allotment.

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Vitamin C mg / 100g raw fruit

Blackcurrants

181

Kiwi Fruit

93

Strawberries

59

Oranges

53

Lemons

53

Pineapple

48

Redcurrants

41

Whitecurrants

41

Grapefruit

34

Limes

29

Gooseberries

28

Mandarin

27

Raspberries

26

Blackberries

21

Melon (Honeydew)

18

Loganberries

15

Pomegranate

10

Apricots

10

Cherries (Sour)

10

Avocada

10

Blueberries

10

Plums

10

Banana

9

Cherries (Sweet)

7

Peaches

7

Apples

5

Pears

4

Coconut

3

Grapes

3

Boysenberries

3


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