Vitamin C is an important nutrient that helps strengthen the immune system and protect the body from many pathogens. In addition to familiar fruits, some herbs and spices also contain significant amounts of vitamin C, which can contribute to supplementing this nutrient in the daily diet.
Adults usually need about 90–120 milligrams of vitamin C per day. Combining herbs and spices rich in vitamin C in meals can help increase vitamin C intake.
Apricot
Apricot fruit is actually the fruit of the rose plant and is often used like a herb. This fruit can be ground into powder or used to make tea.
In 100 grams of fresh rosehip fruit, it can contain from 180 to 965 milligrams of vitamin C, depending on farming conditions. Rosehip fruit is often used to make tea, jam, wine or other drinks.
Parsley
Parsley is a familiar herb in many dishes. One tablespoon of fresh parsley contains about 5 milligrams of vitamin C, equivalent to about 6% of daily vitamin C needs.
You can sprinkle fresh parsley on soups, sauces, or main dishes to enhance the flavor and add more nutrients.
Parsley
Cilantro is often used as a spice in curry or stews. 100 grams of dried cilantro can contain about 567 milligrams of vitamin C.
However, because this spice is often used in small amounts, the actual amount of vitamin C provided is not too high. One tablespoon of dried cilantro contains about 10.2 milligrams of vitamin C, equivalent to about 11% of daily needs.
In fresh form, cilantro (also known as parsley) contains a lower amount of vitamin C.
Cayenne pepper
Cayenne pepper is a relative of red bell pepper, a food rich in vitamin C. One tablespoon of cayenne pepper contains about 4 milligrams of vitamin C.
In addition, this spice also contains capsaicin, a compound that helps create a characteristic spicy taste and can bring many health benefits.
Horseradish
Radish is a spicy spice and is commonly used in many dishes. One tablespoon of radish contains about 3.75 milligrams of vitamin C.
However, due to the rather strong spicy taste, some people may feel throat irritation when eating too much.
White pepper
White pepper is also a notable source of vitamin C in the spice group. One tablespoon of white pepper contains about 1.5 milligrams of vitamin C.
Although the vitamin C content is not too high, this spice still contributes to supplementing nutrients when used regularly in cooking.
Other sources of vitamin C
Because herbs and spices are usually only used in small quantities, they only contribute a part of the total daily vitamin C requirement.
To ensure adequate vitamin C supply for the body, you should combine with foods rich in vitamin C such as:
Red or green bell peppers
Orange and orange juice
Kiwi
Strawberries
Broccoli
Brussels sprouts
When preparing dishes rich in vitamin C, the combination of herbs and spices not only helps enhance the flavor but also contributes to supplementing nutrients for the body.
