What are different meals rich in vitamin C?

A large number of foods rich in vitamin C are available. These include a large amount of fruit and vegetables, some herbs and several animal sources. Some fruit rich in vitamin C include oranges, grapefruit, raspberries, melon and pineapple. Vegetables include cabbage, spinach, mustard green, pepper and cauliflower. Some herbs, such as garlic and oregano, are also good sources of vitamin C. Cranberries, papaya, Clementine, nectarines and tomatoes are also rich in vitamin C. Rose hips are one of the richest sources of vitamin C. Vegetables, which many do not have to expect to have a high vitamin C content, include potatoes, sweet potatoes and gourd. Other slightly surprising sources of vitamin C include raw oysters, boiled lamb brain, roast lamb, fried roe cod, stewed lamb tongue and fried chicken liver. Fresh goats, camel and cow's milk also contain vitamin C.

With such a large selection of food rich in vitamin C, the daily requirements of vitamin C are generally met by a healthy diet that includes enough fruits and vegetables. Individuals who may have difficulty met daily diet requirements can obtain vitamin C requirements in complementary form. However, some risks are involved in receiving too much vitamin C in the form of a supplement.

The adverse effects associated with overdose of vitamin C in complementary form include headache, nausea, insomnia and diarrhea. However, they suggest that it is very rare to consume too much vitamin C through food consumption. In general, it is therefore preferred to receive recommended daily amounts through a high content of vitamin C.

Foods rich in vitamin C can easily lose a large part of their nutritional value if they are not properly prepared. Fruits and vegetablesshould be consumed raw and fresh as possible to get the highest amount of vitamin C. Vitamin C is soluble in water. Freezing, cooking and preserving foods rich in vitamin C can cause it to lose much of its diet.