Fruits That Contain the Most Vitamin C
So far, many people think that the best source of vitamin C is oranges. In fact, oranges are not the fruit that contains the most vitamin C. There are other fruits with much more abundant vitamin C content. Some of them you may not expect. What are some examples?
Various fruits that contain vitamin C
Vitamin C is one of the important vitamins needed by the body. The main function of vitamin C is to support cell growth and repair, increase body resistance, and maintain healthy skin.
This nutrient, known as ascorbic acid, also helps prevent deficiency anemia by increasing the absorption of iron from food. As an antioxidant, vitamin C also protects various body cells from free radical damage.
Given this important function, do not be surprised if your body needs vitamin C intake from food. One of the best sources of this vitamin is fruit. Here are some types of fruit with the highest vitamin C content.
1. Guava
If you are looking for a fruit that contains vitamin C, guava is definitely at the top of the list. One medium guava contains more than 200 milligrams of ascorbic acid, much higher than the amount found in oranges.
In addition to vitamin C, guava is also rich in fiber. According to a study in the Journal of Clinical and Diagnostic Research, the beneficial nutrients in guava can help lower blood pressure and cholesterol.
2. Papaya
Papaya is usually known as a fruit to launch a bowel movement. However, did you know that this brightly colored fruit is also rich in vitamin C? The content of vitamin C in half a papaya is 94 milligrams, slightly higher than an orange.
Papaya fruit also contains fiber, vitamin A, vitamin B complex (especially vitamins B6, B2, and B1), potassium, and calcium. Thanks to this content, papaya can help the body’s metabolism, control blood pressure, and maintain eye health.
3. Kiwis
Another fruit that contains high amounts of vitamin C is kiwi. One medium-sized kiwi fruit contains 64 milligrams of vitamin C, or the equivalent of 71% of an adult’s daily requirement.
Kiwis also contain vitamins A, E, K, as well as various types of minerals. Uniquely, the fruit with the ‘furry’ skin contains omega-3 fatty acids, nutrients that are usually found in fatty fish such as salmon.
4. Orange
As a fruit that is known to be able to fight disease, the nutritional content of oranges is no joke. One medium orange contains 82.7 milligrams of vitamin C. This amount can meet 91% of adult needs in a day.
Oranges also contain lots of vitamins and minerals, especially vitamins B1, B9 (folate), and potassium. By eating oranges, your body can also get antioxidants in the form of phenols and lycopene.
5. Strawberries
Half a glass (125 grams) of strawberries contains 52 mg of vitamin C. Slightly below the vitamin C content in oranges, but this does not reduce the health benefits of strawberries.
In addition to containing vitamin C, strawberries are also a fruit that is rich in antioxidants. Some research suggests that the antioxidants in strawberries may have the potential to lower the risk of cancer and neurological diseases and slow aging.
6. Pineapple
If you’re getting tired of oranges, try replacing them with pineapples. Simply by eating one large piece of pineapple, you can get 79.3 milligrams of vitamin C. This amount can meet 88% of your vitamin C needs in one day.
Pineapple is also famous for its bromelain content in it. Bromelain is a digestive enzyme that helps break down protein in food and reduce bloating. This enzyme can also function as an anti-inflammatory agent.
7. Mango
Although not as much as other fruits that have been mentioned, the vitamin C content in mangoes is still worth considering. Eating half a mango can provide a vitamin C intake of 60 milligrams or the equivalent of 66% of daily needs.
Mangoes are also rich in fiber and phytochemicals, such as carotenoids and polyphenols. A number of studies have shown that the polyphenol antioxidant compounds present in mangoes have the potential to reduce the risk of breast cancer and colon cancer.
8. Blackcurrant
Blackcurrant is generally better known as a flavored drink. In fact, fresh black currants contain vitamin C in a fairly high amount, which is 101 milligrams for every one cup of fruit (56 grams).
This fruit also contains compounds called anthocyanins. Anthocyanins are pigments that give black currants their dark color as well as antioxidants that have the potential to reduce the risk of various chronic diseases, such as heart disease and cancer.
9. Lemon
The resemblance of lemons and citrus fruits is not limited to its taste, but also its vitamin C content. A whole lemon complete with skin contains 83 milligrams of vitamin C, or the equivalent of 92% of an adult’s daily requirement.
Like other citrus fruits, lemons also contain antioxidants, fiber, and phytochemicals. A number of studies have proven that these three substances can maintain health and reduce the risk of heart disease.
Many people choose to take supplements to meet their vitamin C needs. In fact, one of the easiest ways to meet the needs of this vitamin is to eat fruits that contain lots of vitamin C.
Apart from oranges, you now have a wider choice of fruit. So that the benefits are more optimal, try to eat the fruits above alternately. That way, you can get the nutritional content of each type of fruit.
