Vitamin C in fruit and vegetables in November and December

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Robert Maurer

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La Vitamin C, also known as ascorbic acid, is one of the vitamins you hear about most often in autumn and winter months, because among its many properties it has that of stimulate the defenses of the immune system, put to the test during the coldest periods.

Many foods that contain it. These are the best foods to eat when you have a cold.

All the benefits of vitamin C

But 'anti-inflammatory action is that antiviral, which make it able to prevent colds and flu symptoms, are not the only virtues of this vitamin. It also possesses a fort antioxidant power, lower the cholesterol, prevents the risk of heart disease and reduces that of heart attack. In addition, it contributes to the collagen production, keeps healthy connective tissues, stimulates the wound healing, prevents bleeding and facilitates bone repair in case of fracture.

Not least, it is very useful in case of anemia because it facilitates the absorption of iron. 

In this case, the advice is to add a citrus juice to your breakfast, in order to facilitate the intake of iron.

Vitamin C also facilitates the absorption of Vitamin E, which is also very important because it protects the skin from harmful ultraviolet rays.

Vitamin C also helps to preserve the health of the teeth.


Unfortunately, our body easily eliminates it through the urine, so to keep its level always high it is necessary take it regularly through proper nutrition.

Equally important, to maintain a generic and optimal state of health, also to keep the balance of the intestinal microbiota under control.

Seasonal fruits and vegetables rich in vitamin C

The entire fruit and vegetables contain, in variable quantities, Vitamin C.

According to your country's Human Nutrition Society daily dose Recommended intake is 105 mg for men and 85 mg for women.

Unfortunately, being very delicate and unstable, it deteriorates and decreases considerably with cooking or with too long storage over time. It is therefore better, when possible, to consume raw food or immediately after having cut and prepared them.

Those who have the most are kiwis, citrus fruits, grapes, tomatoes, peppers, berries, green vegetables and vegetables from the cabbage family. Most foods rich in vitamin C are also found in the list of healthy and inexpensive foods that must never be missing within a balanced diet.

Not all of these foods, however, are available in the months of November and December. Here are the ones that, on the other hand, can be found for sale or in your garden during this period.

The presence of vitamin C can be one of the requirements to consider when choosing the healthiest takeaway foods to order.


Ripening begins in November and its most popular variety is Hayward. In this fruit the quantity of vitamin C is much higher than that of citrus fruits, so much so that it reaches 85 mg per 100 grams.

Oranges, tangerines and grapefruits

Winter fruit par excellence, theorange however, it continues to be available until late spring. The types to choose from are many: Tarocco, Moro, Sanguinello, Newhall, Navelina, Valencia and Ovale. They differ in color, size and taste and all of them can be consumed not only in solid form, but also as juices and jams.

Their vitamin C intake? On average it is about 50 mg per 100 grams, but some varieties even exceed 69 mg. 

Smaller and definitely sweeter than oranges, also i tangerines they are rich in vitamin C, as they contain 42 mg per 100 grams. Even more Clementines, which reach 58,8 mg.

Also from the same family grapefruit, usually drunk in the form of juice. In this case, the concentration of vitamin C is equal to 48 mg per 100 grams.


Because of his sour taste, this citrus is not commonly eaten like the others, despite its vitamin C content is very high.

Instead of ingesting it directly, you can drink the juice or combine it with different recipes of meat, fish or desserts, while taking into account that cooking drastically decreases the vitamin quantity equal, raw, to that of oranges.


This fruit arrives on our tables as early as September, but continues to be available throughout the autumn. Its juice can contain up to 340 mg of vitamin C per 100 grams.

Broccoli, cauliflower, kale and Brussels sprouts

Not always beloved, especially by the little ones, i broccolii am though among the foods richest in vitamin C. They contain, in fact, about 77 mg per 100 grams when eaten raw and 64 mg when boiled.

From the same family the cauliflower, also an excellent ally, albeit a minor one, for the intake of vitamin C. Its intake from raw in fact stops at 48,2 mg.

Less well known is the kale. Extremely rich in vitamin C (120 mg per 100 g from raw), it easily helps to cover the recommended daily amount.

I Brussels sproutsfinally, they contain 81 mg if raw or 52 per 100 grams cooked.

The vegetables of the cabbage family, in season in autumn and winter, are among the foods indicated to support cognitive functions and improve memory. 


Aromatic herb among the most used, it is not part of the vegetable family, much less of that of fruit, but it is an authentic one vitamin C concentrate, since 100 grams equals 133 mg.

Of course, being used in the kitchen not as a food in its own right but as a flavoring for dishes, the quantity ingested every single time is minimal, but this does not mean that it does not make its own contribution to general well-being.

When choosing foods rich in vitamin C, give priority to functional foods that improve skin aging. 


Here are the tips for storing fruit and thus avoiding food waste. 

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