Vitamin C from Fruits or Vegetables?

by: Junji Takano

Good health depends on the daily meal we take. Vitamin C is the answer to refresh our tired mind and skin. Vitamin C is a nutrient essential for making collagen, a protein that bound to cells and cells.

Lack or shortage of vitamin C weakens the skin and mucous membranes, which leads to loss of skin elasticity. It also weakens your resistance to stains, bacteria, and ultraviolet rays, leading to skin freckles.

Vitamin C is effective in relieving insomnia and stress, and protects your body from cold viruses.

Vitamin C can be found in vegetables and fruits, but some amount will be destroyed when heated especially when it is cooked. Since vitamin C is water-soluble, it cannot be stored in the body, thus you need to supply it every day.


Can you substitute a fruit for a vegetable? Well, fruits are good since they are rich in vitamin C. It is really nice that most fruits can also be eaten raw, which means no cooking loss at all. In addition, many dietary fibers and water soluble pectin in fruits and vegetables are present. Soluble fibre and insoluble fibre have so many benefits to dietary.

Keep in mind that fruits, especially sweet fruits, are high in sugar, so you should be careful not to overeat it or you'll get fat.


To ensure the nutritional value of green vegetables, it may be reasonable to use a microwave to minimize the loss of beta-Carotene, vitamin B2, vitamin E, iron, fibers, etc. In my previous articles, when I mentioned the use of microwave in cooking, we were bombarded with e-mails against the use of microwave because of its health hazard. Today, people who do not use microwave ovens are just poor, ha-ha.

80 grams (about 1/2 size) of broccoli contain 96 mg of vitamin C and 26 kilocalories.

Cabbage leaves
5 cabbage leaves (50 grams) contain 80 mg of vitamin C and 25 kilocalories.

3 slices of Papaya (150 grams) contain 75 mg of vitamin C and 57 kilocalories.
Papaya contains a higher level of vitamin C than lemon and orange. It contains an enzyme that helps digest proteins.

Rape blossoms (Rapeseed)
4 branches of rape blossoms (50 grams). Although rapeseeds might be costly, it contains many vitamins. It is high in fiber, beta-Carotene, and iron, too.

80 grams of cauliflower contain 65 mg of vitamin C and 22 kilocalories.
Cook in boiling salted water, then, add vinegar and flour. Fry and put soy on it. It's delicious with good dietary fiber.

Can fruits take the place of vegetables as vitamin C rich foods?

It is impossible to substitute a fruit for a vegetable and vice versa. As I mentioned above, fruits are easy to be eaten, unlike vegetables, thus you might get fat easily due to too much sugar contents in fruits. Always observe the right amount of intake. Vegetables also contain important nutrients that cannot be found in fruits.

Things You Most Likely Not Know About Vitamin C

  • Potatoes were literally worth their weight in gold during the Alaskan Klondike gold rush (1897-1898). It is because potatoes were so valued for their vitamin C content that miners traded gold for potatoes.
  • Rose hips contain high levels of vitamin C (about 1700 mg per 100 g), and have been used medicinally for thousands of years for all sorts of ailments, from constipation to insomnia.
  • Gram for gram, kiwifruits contain almost twice the vitamin C of oranges.
  • Lemons are an excellent source of Vitamin C, but lose much of this shortly after being squeezed. Sailors used to travel with lemons to help prevent scurvy, a condition caused by vitamin C (ascorbic acid) deficiency.
About the Author:

Junji Takano, the authorJunji Takano is a Japanese health researcher involved in investigating the cause of many dreadful diseases. In 1968, he invented PYRO-ENERGEN, the first and only electrostatic therapy machine that effectively eradicates viral diseases, cancer, and diseases of unknown cause.
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