Fruits Rich in Vitamin C: Complete List and How to Use

Fruits rich in vitamin C are a good alternative to keep your health up to date. Furthermore, vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels and cartilage.

As a powerful antioxidant, vitamin C helps to decrease oxidative stress in the body and is believed to reduce the risk of cancer.

Fruits rich in vitamin C include oranges and orange juice, kiwi, melon, grapefruit, cashew, guava, pineapple, papaya, strawberries, acerola and lemon.

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Below is a list of fruits rich in vitamin C ranked by common serving size, use the nutrient ranking of 200+ foods rich in vitamin C to see the foods with the most vitamin C by nutrient density.

What is vitamin C for?

Vitamin C, also known as ascorbic acid, is needed for all body tissue repair, development and growth.

Vitamin C It is involved in many body functions, including collagen formation, boosting the immune system, iron absorption, wound healing and maintenance of teeth, cartilage and bones.

Your immune system is also dependent on vitamin C. As it is a water-soluble vitamin, your body does not store vitamin C, so you need to replace vitamin C stores daily.

The Institute of Medicine recommends that women get 75 milligrams of vitamin C a day and men get 90 milligrams a day for skin .

If you’re on a diet rich in vitamin C-rich fruits , you’re probably getting enough.

But if you’re not sure, it might help to add any of these 15 vitamin C-rich foods to your daily menu. So, yes, this vitamin is very important for health, leave it behind that this is a myth.

What is the recommended daily dose of vitamin C?

It’s virtually impossible to overdose on vitamin C, and it’s almost equally difficult to be vitamin C deficient , unless you live somewhere with little access to vitamin C-rich fruits .

At a minimum, your body needs 10 mg of vitamin C a day, but the recommended daily allowance (RDA) will vary depending on age, gender, age, and lifestyle like smoking.

According to published studies, babies up to 6 months old should get at least 40 mg, children between 4 and 8 years old should get 25 mg, teenagers between 14 and 18 years old should get around 75 mg per day.

boys and 65 mg for girls, and among people aged 19 and over, the RDA is 90 mg for men and 75 mg for women.

Some people need extra vitamin C, such as smokers, who should get an additional 35 mg per day.

Pregnant women need 85 mg and breastfeeding women need 120 mg of vitamin C.

It lists certain groups of people who are at increased risk of vitamin C deficiency .

Research, such as a study published in September 2017, has shown that smokers have lower levels of vitamin C compared to non-smokers; therefore, they need a little more in their diet.

Babies who are given evaporated or boiled milk, both of which are vitamin C deficient , may not be getting enough of the nutrients they need.

Medical conditions that cause malabsorption and certain chronic diseases can reduce the body’s ability to absorb vitamin C, increasing the amount needed.

Vitamin C benefits

There is no denying that vitamin C is a vital compound necessary for the healthy functioning of our bodies.

Additionally, there is an ever-growing list of vitamin C-rich fruits of afflictions and conditions that vitamin C is suggested to improve or prevent, but not all of which are backed by science, including:

1. Neurodegenerative diseases:

This includes conditions such as Alzheimer’s disease, multiple sclerosis, Huntington’s disease and Parkinson’s disease.

In a review published in July 2017, they reviewed the literature on vitamin C and neurodegenerative diseases.

Scientists have found promising results using vitamin C to treat neurological diseases in animal studies, but human studies are limited and lack evidence.

Many studies have also used vitamin C supplements to assess effects, not vitamin C from foods.

2. Various cancers:

While the National Cancer Institute notes that high-dose vitamin C given intravenously can help improve the quality of life for cancer patients, vitamin C as a cancer treatment is not FDA-approved.

A study published in July 2018 surveyed 182,000 women over age 24 and found a lower risk of breast cancer for those who consumed more than 5.5 servings of vitamin C-rich fruit daily dropped by 11%.

While there is an association between eating lots of vitamin C-rich fruits and having a reduced risk of cancer, there is still no direct link with vitamin C as a cancer treatment.

3. Eye problems:

It can treat diseases like cataracts and cell degeneration.

In one study they showed that nutrients like vitamin C and E may play a role in preventing age-related eye diseases.

The eye has a high metabolic rate, which causes the production of harmful free radicals that damage the body’s cells.

The prevailing theory is that because vitamin C is such an effective antioxidant – a protector of the body’s molecules – it may play a role in fighting free radicals that lead to eye disease, according to the June 2013 study.

4. Psychiatric disorders:

Including depression and anxiety, several smaller-scale studies have shown an association between vitamin C and its positive effects on mood and related disorders such as depression and anxiety.

This includes a study published in July 2018 in the journal Antioxidants.

It found that study participants with higher levels of vitamin C in their system reported having a brighter mood.

Because vitamin C helps maintain organs like the brain, the study notes that there is “biological justification for a positive effect of vitamin C on mood,” but more research is needed to prove that vitamin C can defeat blues.

5. Common cold:

How many times have you been told to take vitamin C when you are sick? When you get the flu, it’s often said that swallowing a bunch of vitamin C supplements probably won’t do much to prevent it.

But the truth is that it can be very effective, both for prevention and for the cure itself.

Fruits rich in vitamin C

1. Oranges and orange juice:

A 30 ml glass of orange juice contains 124 milligrams of vitamin C , 3 and it only takes one serving to get a day’s worth of vitamin C.

For this reason, oranges and orange juice, fruits rich in vitamin C , are also good sources of potassium, folate, lutein and vitamin A.

In addition, whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.

2. Cashew

Cashews are a source of vitamin A, B and C, calcium, phosphorus and iron . For its best use, it is suggested that the cashew be consumed on the same day of purchase.

Its antioxidants are effective in healing processes, being indicated for postoperative processes.

Consumption should not be daily, to avoid constipation. The recommendation is to eat one unit a day, equivalent to 329 mg of vitamin C.

3. papaya

Papaya is a source of nutrients such as vitamin C , provitamin A and fiber, in addition to having large amounts of phosphorus, sodium, calcium, iron and potassium.

It also has beta-carotenes, papain and carpain, and the consumption of these substances brings several health benefits.

Daily consumption of about half a unit equivalent to 82.2 mg of vitamin C is recommended.

4. Grapefruit:

Grapefruits are related to oranges, so it’s no surprise that they’re also high in vitamin C.

Half a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.

With only 41 calories, that half a grapefruit is also a dieter’s dream. She is also among the fruits rich in vitamin C!

Also, grapefruits are quite sour, although ruby red grapefruits tend to be sweeter.

You can add a light pinch of sugar or another sweetener before eating them.

5. Guava

Guava has a great source of vitamin C, A, and B, as well as good levels of phosphorus, iron and calcium.

It is beneficial in reducing cholesterol and blood pressure, as it is rich in lycopene and fiber.

Flavor and nutritional value can fluctuate by type. It is recommended to consume a white guava (99.2 mg of vitamin C).

For those who prefer red, one unit has 80.6 mg of the vitamin.

6. Strawberry:

Strawberries are sweet, juicy, and loaded with vitamin C. Plus, a cup of strawberry slices had 98 milligrams.

Strawberries are also a very good source of fiber and folate and a good source of potassium 10 and magnesium.

A handful of strawberries makes an excellent snack. You can also add strawberry slices to oatmeal, cold cereal or yogurt for a healthy breakfast.

7. Acerola

Acerola is rich in vitamin C. It contains B vitamins, magnesium, phosphorus, iron, potassium and calcium.

It is very versatile and can be consumed in natura, in juices and in several other preparations.

Recommended to consume three units daily, equivalent to 1129.6 mg of vitamin C.

8. Lemon

Lemon is among the fruits rich in vitamin C because its high content of vitamin C strengthens the immune system.

In addition, lemons contain around 53 mg of vitamin C per 100 g of juice.

“That’s more than apples, melons, raspberries or mangoes provide.

It is comparable to other fruits in the citrus family, such as oranges or clementines.

9. Kiwi

The delicious kiwi is an excellent source of vitamin C and is one of the fruits rich in vitamin C.

Kiwi is also rich in potassium and fiber, but low in calories. A fruit has about 40 calories.

Kiwi is tasty on its own or mixed with other fruits and nuts for a healthy fruit salad.

10. Melon

One cup of melon balls has about 30 milligrams of vitamin C.

It is also rich in potassium and is a good source of several B vitamins and vitamin K.

That cup of melon balls has only about 60 calories.

Serve melon slices for dessert or as a snack, or use them in fruit salad recipes.

11. Pineapple

Pineapple is super-sweet and delicious, and among fruits rich in vitamin C , a cup of pineapple chunks is about 80 milligrams.

It is also a good source of potassium, magnesium, folate and fiber. A cup of pineapple chunks has about 80 calories.

Serve fresh raw pineapple slices as a snack or as a dessert.
Pineapple is also a tasty addition to tropical fruit smoothies.

12. Manga

Experience a 122.3 mg boost of vitamin C in the tropics fruit. Mango is also a great source of vitamin A, which, like vitamin C, plays a key role in immunity and keeping your eyes healthy.

What to do to absorb vitamin C ?

Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens.

Drinking a small glass of 100% fruit juice or including a vitamin C rich food with meals can help boost iron absorption. Vitamin C can be destroyed by heat and light.

Impact of cooking, storing and processing vitamin C

The same thing that makes vitamin C so important its ability to protect against free radical damage also makes it very prone to damage from heat, oxygen and storage over time.

Indeed, the relative instability of vitamin C in foods makes a compelling case for fresh food dietary approaches, as we advocate in World’s Healthiest Foods.

The vitamin C content of food will begin to decrease as soon as it is harvested, even though this decline can be slowed and minimized by cooling and retaining the food in all its form.

But a fresh vegetable rich in vitamin C like broccoli if left at room temperature for 6 days can lose almost 80% of its vitamin C.

This potential loss of vitamin C is one reason why storing broccoli is so important. (and all other vitamin C-rich foods) according to the methods we describe in our individual food profiles.

Provide exact storage times and conditions that will help minimize nutrient loss from each food.

Long-term storage of vegetables can cost you a significant amount of vitamin C.

Kept frozen for a year, kale can lose half its vitamin C or more.

Canning is even more harmful, with 85% of the original vitamin C lost in the same year.

While cooking decreases the amount of vitamin C in most foods, the amount of vitamin C lost varies greatly depending on the cooking method.

For example, steaming broccoli for 15 minutes will reduce the vitamin C content by almost a quarter.

This is one of the reasons why the method for cooking broccoli can never last longer than 5 minutes.

Risk of Vitamin C Deficiency:

As described earlier, the average vitamin C intake in the United States is just below the level for adult men and women. From this point of view, US adults are not at significant risk of vitamin C deficiency.

However, the average total calorie intake in the US also tends to be very high, and while we may be fine in terms of our average vitamin C intake, we may also be eating too much to do so.

Whole natural foods especially fresh vegetables can play an important role in providing plenty of vitamin C without increasing the risk of overeating. It’s one of the reasons we recommend this food group so highly.

At the risk of oversimplifying, if you eat several servings of fresh fruits and vegetables every day, chances are you’re getting enough vitamin C.

Therefore, it is enough to have a healthy diet based on fruits rich in vitamin C.

Other reasons for vitamin C deficiency:

As smoking increases free radical damage, smokers will need more vitamin C.

The National Academy of Sciences recommends that smokers get an extra 35 mg of vitamin C a day, roughly the amount found in half a medium orange.

Relationship of the vitamin with other nutrients:

Vitamin C can increase the absorption of iron (especially the iron found in plant foods) and can help lower your risk of dietary iron deficiency.

You sometimes recommend adding a vitamin C-rich food to meals and recipes for this reason.

Antioxidants in foods tend to work together in important and synergistic ways to provide protection from free radical damage.

The best known of these connections is that between vitamin E and vitamin C.

Specifically, vitamin C helps protect vitamin E in people, such as smokers, who have chronic overproduction of free radicals.

Likewise, we see the flavonoid class of plant-based antioxidants helping to make vitamin C’s free radical protection much stronger.

This is great news, as foods that are richest in flavonoids also tend to be among our best sources of vitamin C.

This synergistic protection is just one of many possible explanations for why the health benefits of plant-based diets cannot be replicated by nutritional supplements.

A great example of vitamin C and flavonoids in a whole, natural food is fresh oranges.

Most of the vitamin C is found in the orange colored watery portions, while many of the flavonoids are found in the white colored liners and section dividers. (This distribution of vitamin C and flavonoids in oranges is one reason why it can be helpful to consume the “pulp” along with the juice.

Risk of food toxicity:

An Academy of Sciences has established a tolerable upper intake level (UL) of 2000 mg per day for adults.

While it is plausible that in rare situations particularly with a rich intake of citrus juices an individual may be above this UL with food alone, we are not aware of any evidence to suggest that intake of fruits rich in vitamin C is responsible for symptoms of toxicity.

Diseases that vitamin C can help treat:

Common cold;
Scurvy;
capillary fragility;
Asma;
Gingivitis;
Drop;
Musculoskeletal injury;
High pressure;
Seasonal allergies;
Smoke.

Which has more vitamin C, orange or lemon?

As lemons and oranges are one of the fruits rich in vitamin C as they have the most vitamin C in their rind: 136 mg, or just 7mg more than a lemon, in 100 g of orange rind.

The next best source of vitamin C from an orange is the fruit itself: 53.20 mg, little more than you’d get from a lemon.

Which has more vitamin C, lemon or acerola?

Lemons contain around 53 mg of vitamin C per 100 g of juice. On the other hand, acerola produces 1,700 mg of vitamin C per 100 g.

What to do to increase vitamin C?

to increase vitamin c in the body is very simple just eat foods rich in vitamin c so you will get the c easily.

Revenues

Kiwi Juice Rich in Vitamin C

Ingredients:

2 kiwis , peeled;
2 glasses of water;
Sugar to taste;

TIP:

If you want to remove some of the kiwi’s tangy flavor, remove the center of the kiwi before blending it.

How to make:

Add the kiwis, glasses of water and sugar to the blender to taste.
Then process for about 30 seconds.
Serve and enjoy.

Guava Juice Rich in Vitamin C

This guava juice recipe is very simple to prepare, in just 3 steps you will be able to taste this delicious and refreshing drink and, best of all, it will only take 5 minutes to prepare it.

So now you have no excuse not to.