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Herbs and Spices That Pack Vitamin C
Thursday, March 19, 2026
Vitamin C is essential for a strong immune system, with most adults needing 90–120 mg per day. While oranges and bell peppers are the go‑to sources, herbs and spices can provide a helpful supplement.
Star of the Show: Rose Hips
- Fresh rose hips
- A 100‑gram portion can contain 180–965 mg of vitamin C, depending on genetics and processing.
- Traditional uses include rose‑hip tea, jams, or supplements to support skin and immune health.
Everyday Garnishes
| Seasoning | Amount per tablespoon | Vitamin C (mg) |
|---|---|---|
| Fresh parsley | 1 tbsp | ~5 mg |
| Dried coriander (cilantro) | 1 tbsp | ~10 mg |
These amounts represent 5–11 % of the daily requirement, showing how simple garnishes can add nutrients.
Other Spices
| Spice | Amount per tablespoon | Vitamin C (mg) |
|---|---|---|
| Cayenne pepper | 1 tbsp | ~4 mg |
| Horseradish | 1 tbsp | ~3.7 mg |
| White pepper | 1 tbsp | ~1.5 mg |
Regular use across meals can accumulate these figures, and the capsaicin in cayenne may offer additional health benefits.
Bottom Line
Herbs and spices are best viewed as complementary to larger servings of fruits and vegetables. They enhance flavor while contributing modest vitamin C amounts, encouraging a varied and colorful plate that supports overall nutrition.
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