I was interested to know how much Vitamin C was in the fruit & Veg I was eating I was eating.

I have the juice of a lemon topped up with water in the morning followed a half a Grapefruit.

Usually I have another fruit in the afternoon.

During the day i Have lots of fresh vegetables, spinach, broccoli, green beans, carrots etc.

I wondered if i should take less supplements compared to other people who eat less healthily and who are perhaps much larger than I am.

Example Grapefruit Weighs 350 grams (with skin)

Should be 34mg of Vitamin C per 100 g - average serving gives 44mg of vit C.

Lemon 46mg per 100 g -

so I'm getting nearly 100 mg in the morning probably more than a lot of people.

Then there is zinc - i eat 3 handful of pumpkin seeds a day how much zinc is in that I wonder 100g has about 47 % of recommended daily amount and over 100 % of the recommended amount of Magnesium.

So how accurate are the recommended daily amounts (not very by the look of it) and some people absorb less than others.

What test are available to take a snap shot of the current vitamin and or mineral levels in the body?

Broccoli contains twice the vitamin C of an orange

Parsley contains three times as much vitamin C as oranges, and twice as much iron as spinach

The latin name for Blueberry is Vaccinium sp.

Since many greens have a lot of vitamins and minerals (parsley, cilantro), I'll blend a big handful with mango and banana.

That way the cell walls of the greens are broken down and the absorption rate is very much increased. As far as how much, I don't know. But blending seems to really help.

that's similar to my favourite sooks, We (Emily and I just had our favourite smoothie.

1 Mango, one banana 1/3 cup Blueberries, Glass of fresh pineapple juice with 2 polyvite tabs, one teaspoon of harmonia deluxe and one teaspoon of ARA. It's to die for the tabs contents too.

notes - any more than one teaspoon of harmonia deluxe starts to affect taste of smoothie. the max you can get away with is two but it than tastes like a vegetable smoothie.

http://www.4yourtype.com/prodinfo.asp?number=NP000

http://www.4yourtype.com/prodinfo.asp?number=NP025

We have this twice a week

http://nutritiondata.self.com/

On this website, about halfway down and in the center of the page there is a link that says "Foods by Nutrient".  You can use that to search for foods high in a certain nutrient or at the top of the page you can type in a specific food and get all kinds of info about it.  I use it all the time for vitamin, mineral, and fructose/glucose content.

Thanks brinks, i used to use that page for fructose but forgot about it. oxo

Green Bell pepper 80.4 mg vitamin C/100 g fruit
Yellow Bell pepper 184 mg Vitamin C/100g
Red Bell Pepper 150 mg vitamin C/100 g fruit
Red Hungarian Pepper 400 mg vitamin C/100 g fruit
Spanish Paprika/Pimento Pepper 340 mg vitamin C/100 g fruit
Chili pepper 242.5mg vitamin C/100 g fruit
Paprika Powder varies but sometimes 150mg/100g paprika

Thyme 16O mg vitamin C/100 g
Parsley provides 133mg vitamin C/100 g
Raw kale  120mg vitamin C/100 g
Broccoli provides 89mg vitamin C/100 g

Guava 228 mg vitamin C/100 g fruit
Kiwi 93mg vitamin C/100 g fruit
Strawberries 59 mg vitamin C/100 g fruit


Oranges 59 mg vitamin C/100 g fruit
Lemon 53 mg vitamin C/100 g fruit
Grapefruit 33 mg vitamin C/100 g fruit

I'm getting a lot of vitamin C then lol

You can't really have too much vitamin C (not possible to overdose as the body will just get rid of excess in urine)-the RDA is an absolute minimum amount to prevent scurvy etc. I read somewhere about studies they did on optimum levels of vit C and found subjects didn't start to excrete in urine until around 5,000-10,000 mg amounts were ingested daily-i.e-the body was making use of up to that amount.

For other supplements I think it's better to always take in whole food form, as it allows the body to process naturally-less likely to cause imbalances and higher absorption rate.

I was always taught that excess Vit C was excreted in urine, but at work they say it is passed through the bowels??!! I wonder which is correct...

Quoted from Possum

I was always taught that excess Vit C was excreted in urine, but at work they say it is passed through the bowels? I wonder which is correct.

Both are correct.

But vitamin C is water soluble vitamin and it is more likely the excess will be filtered by the kidneys and excreted in the urine.

That makes sense - cheers C_sharp  

I am more of the believe every day that sups are just that .. supplemental to be taken some times..

DrD' mentions that one ought to take one Protocol at once, not two or more.. or add many other items.. IN the end I think foods are the answer.. PC .. veg JUICES are meds .. so are teas..  and fruits as you already discovered are powerful.  

Quoted from C_sharp

Green Bell pepper 80.4 mg vitamin C/100 g fruit
Yellow Bell pepper 184 mg Vitamin C/100g
Red Bell Pepper 150 mg vitamin C/100 g fruit
Red Hungarian Pepper 400 mg vitamin C/100 g fruit
Spanish Paprika/Pimento Pepper 340 mg vitamin C/100 g fruit
Chili pepper 242.5mg vitamin C/100 g fruit
Paprika Powder varies but sometimes 150mg/100g paprika

Thyme 16O mg vitamin C/100 g
Parsley provides 133mg vitamin C/100 g
Raw kale  120mg vitamin C/100 g
Broccoli provides 89mg vitamin C/100 g

Guava 228 mg vitamin C/100 g fruit
Kiwi 93mg vitamin C/100 g fruit
Strawberries 59 mg vitamin C/100 g fruit


Oranges 59 mg vitamin C/100 g fruit
Lemon 53 mg vitamin C/100 g fruit
Grapefruit 33 mg vitamin C/100 g fruit

Bear in mind that this chart lists the vitamin C content of foods per 100g, not per "typical serving." I can easily see eating 100g of bell pepper, strawberries, or grapefruit- but who would eat 100 grams of chili pepper at once?

Also bear in mind that vitamin C isn't heat-stable, so cooked foods are much lower in this vitamin than raw ones. If you sautee up chili peppers, you'll get plenty of capsicaine and anti-oxidants, but not much in the way of vitamin C.

My understanding of peeing vs pooping out vitamin C is as follows: If you consume more vitamin C than your body can absorb, you get diarhea and the extra C comes out that way. But in smaller quantities, it's absorbed into the bloodstream and then filtered out through the kidneys.

It's generally considered a harmless nutrient, since it can't build up in the body to cause toxicity. However, if you have limited kidney function then you might over-burden the kidneys if they ahve to work harder to filter out the extra C. This is true of any water-soluble substance (vitamins, herbs, or drugs) for people with kidney problems.

It can also negatively affect gut integrity if you regularly consume so much that it causes diarhea, as it can "wash out" healthy gut flora. That doesn't seem too likely though, as you'd need to continuously consume a LOT for that to happen.