Good Sources of Vitamin C: Fruits and Vegetables "Best Buys"
Fruits and vegetables have much flavor and nutrition. Eating them
promotes good health and decreases risk for many chronic diseases, including cancer.
Eating a variety of fruits and vegetables is recommended because they provide vitamins,
minerals, fiber and other natural substances, such as antioxidants and phytochemicals,
that are important for good health.
Vitamin C, or ascorbic acid, is an important antioxidant. It is needed to
maintain bones, teeth, gums, muscle, cartilage, blood vessels, and the immune system. It
helps absorption of iron from plant foods. It dissolves in water.
Try to eat 5 or more servings of fruits and vegetables a day, with at least one
serving per day being vitamin A-rich, vitamin C-rich and fiber-rich. In addition, eat
several servings per week of cruciferous (cabbage-family) vegetables.
One way to stretch the value of your food dollar is to buy fresh fruits and
vegetables in season. The following information shows an alphabetical listing of fruits
and vegetables that are good sources of vitamin C. The "best time to buy" lets
you know when to buy those fruits and vegetables for the best quality at their lowest
cost.
| Fruits and Vegetables that are good
sources of vitamin C: |
Best time to Buy |
| apricots |
June, July |
| asparagus |
April |
| avocado |
January, February, March, April, May, June,
July, August, November, December |
| banana |
|
| berries (blackberries, blueberries,
cranberries, elderberries, gooseberries, loganberries, mulberries, raspberries,
strawberries) |
April, May, June, July, August |
| broccoli |
February, March, April, July, August,
September, October, and November |
| Brussels sprouts |
October, November |
| cabbage |
March |
| cantaloupe |
June, July, August, September |
| cauliflower |
September, October, November |
| currants |
|
| grapefruit |
January, February, March, April, May, July,
August, September, November, December |
| greens (beet greens, chickory greens, collards,
dandelion greens, kale, lambsquarters, mustard greens, pokeberry shoots, Swiss chard,
turnip greens, watercress) |
|
| guava |
|
| honeydew melon |
June, July, August, September |
| kiwi fruit |
|
| kohlrabi |
|
| lemons |
|
| limes |
|
| mango |
June, July |
| okra |
|
| oranges |
|
| papaya |
|
| parsley |
|
| peas (green and snow) |
|
| peppers (chili, green bell, red bell, yellow
bell) |
July, August, September |
| pineapple |
April, May |
| plantain |
|
| plum |
June, July, August, September |
| potato |
|
| pricklypear |
|
| rutabaga |
|
| spinach |
March, April, May |
| sweet potato |
October, November, December |
| tangerine, tangelo |
January, February |
| tomato |
May, June, July, August, September |
| watermelon |
June, July, August |
| winter squash (butternut) |
September, October, November, December |
- Mary L. Meck Higgins, Ph. D., RD, LD.
- Extension Specialist, Nutrition Education
- 8/99 File: Nutrition/Normal
K-State Research and Extension
is a short name for the Kansas State University Agricultural Experiment
Station and Cooperative Extension Service, a program designed to generate
and distribute useful knowledge for the well-being of Kansans. Supported
by county, state, federal and private funds, the program has county
Extension offices, experiment fields, area Extension offices and regional
research centers statewide. Its headquarters is on the K-State campus,
Manhattan.
|