Fruit and vegetables A Lecture by Allah Dad Khan

FRUIT AND VEGETABLES HIGHEST IN VITAMINC

A COMPILED REPORTBy

Allah Dad Khan

1.Peppers

• Peppers (Yellow Bell Peppers)Vitamin C in 100gPer 10 strips (52g)Per large pepper (186g)183.5mg (306% DV)95.4mg (159% DV)341.3mg (569% DV)Other Peppers High in Vitamin C (%DV per large pepper)

2. Guava

• Vitamin C in 100gPer cup (165g)Per fruit (55g)228.3mg (381% DV)376.7mg (628% DV)125.6mg (209% DV)

3.Kale

• Vitamin C in 100gPer cup chopped (67g)120mg (200% DV)80.4mg (134% DV)

4. Kiwi

Vitamin C in 100gPer cup, sliced (180g)Per fruit (69g)92.7mg (155% DV)166.9mg (278% DV)64mg (107% DV)

5. Broccoli

Vitamin C in 100gPer cup chopped (92g)89.2mg (149% DV)81.2mg (135% DV)

6. Strawberries

Vitamin C in 100gPer cup sliced (166g)1 large strawberry (18g)58.8mg (98% DV)97.6mg (163% DV)10.6mg (18% DV)

7.Citrus fruits

Vitamin C in 100gPer cup, sections (180g)Per orange (131g)53.2mg (89% DV)95.8mg (160% DV)69.7mg (116% DV)

8. Tomatoes

Vitamin C in 100gPer cup (240g)Per 2 tomatoes (246g)22.8mg (38% DV)54.7mg (91% DV)56.1mg (93% DV)

9. Peas

Vitamin C in 100gPer cup (63g)Per 10 pods (34g)60mg (100% DV)37.8mg (63% DV)20.4mg (34% DV)

10. Papaya

Vitamin C in 100gPer cup pieces (145g)1 small papaya (157g)60.9mg (102% DV)88.3mg (147% DV)95.6mg (159% DV)

11. Mango

• The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong

12. Pine Apple

• Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme).

13. Cantaloupe

Many melons have vitamin C. Just one cup of cantelope will provide you with approximately 67 mg of vitamin c, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin c, as one serving will give you 112% of your daily needs.

14. Lychee Each cup of lychee fruit contains

136 milligrams of vitamin C. It gives you about 10 percent of the amount of potassium, magnesium, phosphorus and folate you need each day. If you are trying to increase your calcium intake, lychee is a good fruit to incorporate into your diet. Each cup contains 10 milligrams of calcium, approximately an eighth of the adult daily recommended intake for that nutrient.

15. Brussels sprout • Brussels Sprouts• While not everyone’s favorite

food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. However, even with all of these nutrients, it’s still near impossible to convince your kids to give them a try.

16. Cauli flower

• Cauliflower• While not as colorful as

some of our other foods high in vitamin C, cauliflower holds its own with this essential nutrient. Just one cup of cauliflower will give you approximately 46 mg, not to mention plenty of vitamin K, folate and dietary fiber.

17. Cliantro

• vitamin-C, which are essential for optimum health. Vitamin-C is a powerful natural antioxidant. 100 g of cilantro leaves provide 30% of daily recommended levels of vitamin-C

18. Chives

• They also have some other essential vitamins such as vitamin C, and K, in fact; chives are one of the richest sources of vitamin K, comparatively more than that of in scallions. 100 g of fresh greens provide 212.7 µg or about 177% of daily recommended intake of this vitamin.

19. Thyme

• 100 gms of thyme leaves contain 266% of Vitamin C

20. Basil

• 100 gms of basil leaves contain 5% of Vitamin C

21. Parsley • The vitamin C and vitamin A

found in parsley serve to strengthen the body's immunesystem, though in different ways. Vitamin C is necessary for collagen, the mainstructural protein found in connective tissue. This essential nutrient will not only acceleratethe body's ability to repair wounds, but also maintain healthy bones and teeth.