Overview
Vitamin C, a water-soluble vitamin and powerful antioxidant, is essential for the optimum functioning of our bodies. In the context of the Covid-19 pandemic and the looming threat of seasonal influenza viruses, boosting your immune system is paramount to staying healthy and safe.
Speaking of which, vitamin C appears to be a robust natural immune system booster, enhancing the efficiency of white blood cells and supporting various cellular functions within both the innate and adaptive immune systems. This fortification is crucial in defending against diverse pathogens, infections, and environmental toxins.(1)
As an antioxidant, vitamin C protects against oxidative stress by preventing free radical damage, thereby reducing inflammation and boosting immunity.(2)
Meeting your daily vitamin C requirements is thought to be easily achievable through dietary sources, with an abundance of healthy foods, including fruits, being rich in this vital nutrient.
While citrus fruits, particularly oranges, are commonly linked with vitamin C, this article focuses on mentioning fruits that surpass oranges in terms of vitamin C content. This exploration aims to broaden your perspective on vitamin C-rich sources beyond the familiar, so let's get started.
How Much Vitamin C Do We Need Daily?
Daily vitamin C requirements vary depending on several factors, primarily age and gender. According to the National Institute of Health, the Recommended Dietary Allowance (RDA) is 90 mg for men and 75 mg for women.
Pregnant women are advised to increase their intake to 85 mg, while breastfeeding mothers should aim for 120 mg. Notably, smokers require an additional 35 mg of vitamin C daily compared to non-smokers. This is attributed to the role of vitamin C in protecting the body against the excess free radicals produced by cigarettes.
It’s crucial to be mindful of the Tolerable Upper Intake Level (UL) for vitamin C, set at 2,000 mg per day. Exceeding this limit may lead to digestive distress. Therefore, balancing vitamin C intake within recommended levels is key to ensuring its benefits without adverse effects.
1. Guavas
Guava is a captivating fruit native to Central America, known for its refreshing flavor, juicy pink flesh, and impressive vitamin C richness.
A single 55-gram fresh guava fruit boasts 126 mg of vitamin C, equivalent to 140% of the Daily Value (DV), which far exceeds the vitamin C content found in oranges.(3)
What sets guavas apart is their versatility – every part of this tropical delight, from the flesh to the seeds and even the rind, is edible. A note of caution: when enjoying the rind, be sure to rinse it well to remove any wax residue.
2. Kiwifruit
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If guava doesn’t appeal to you, consider kiwi—an equally enticing tropical fruit abundant in vitamin C. Just one kiwifruit (69 grams) provides approximately 64 mg of vitamin C, covering 71% of the DV.(4)
Beyond vitamin C, kiwis offer a spectrum of essential nutrients such as potassium, vitamin E, K, and folate, backed up by a variety of antioxidants, mainly carotenoids.
Incorporating kiwifruit into a well-balanced diet has been shown to provide many health benefits, including immune system support, antioxidant activity, infection prevention, and mood enhancement.(5)
3. Kakadu Plums
If guava doesn’t appeal to you, consider kiwi—an equally enticing tropical fruit abundant in vitamin C. Just one kiwifruit (69 grams) provides approximately 64 mg of vitamin C, covering 71% of the DV.(4)
Beyond vitamin C, kiwis offer a spectrum of essential nutrients such as potassium, vitamin E, K, and folate, backed up by a variety of antioxidants, mainly carotenoids.
Incorporating kiwifruit into a well-balanced diet has been shown to provide many health benefits, including immune system support, antioxidant activity, infection prevention, and mood enhancement.(5)
Hailing from Northern Australia, the Kakadu plum, also known as gubinge or billy goat plum, claims the title of the world’s highest natural vitamin C content in a fruit.
In a 100-gram serving, this superfruit delivers a staggering 5300 mg of vitamin C, putting oranges, which provide 53 mg for the same portion, in the shade. In fact, the Kakadu plum packs a punch with vitamin C that’s a striking 100 times more than what you’d find in oranges.(6)
Beyond this vitamin C extravaganza, the plum is a nutritional powerhouse, offering significant amounts of copper, iron, dietary fiber, and a range of antioxidants. Among these antioxidants are lutein, flavonols, ellagic acid, and anthocyanins, all working harmoniously to shield our body cells from damage inflicted by free radicals.
That being said, the Kakadu plum isn’t a usual find in local markets. If you’re keen on its amazing health benefits, try looking for this distinctive superfruit in online or specialty stores.
Although Kakadu plum is exceptionally high in vitamin C, the risk of vitamin C overdose from consuming natural food sources is relatively low. The body typically regulates and excretes excess vitamin C through urine. However, extremely high doses from supplements could potentially lead to adverse effects like gastrointestinal issues.
Hailing from Northern Australia, the Kakadu plum, also known as gubinge or billy goat plum, claims the title of the world’s highest natural vitamin C content in a fruit.
In a 100-gram serving, this superfruit delivers a staggering 5300 mg of vitamin C, putting oranges, which provide 53 mg for the same portion, in the shade. In fact, the Kakadu plum packs a punch with vitamin C that’s a striking 100 times more than what you’d find in oranges.(6)
Beyond this vitamin C extravaganza, the plum is a nutritional powerhouse, offering significant amounts of copper, iron, dietary fiber, and a range of antioxidants. Among these antioxidants are lutein, flavonols, ellagic acid, and anthocyanins, all working harmoniously to shield our body cells from damage inflicted by free radicals.
That being said, the Kakadu plum isn’t a usual find in local markets. If you’re keen on its amazing health benefits, try looking for this distinctive superfruit in online or specialty stores.
Although Kakadu plum is exceptionally high in vitamin C, the risk of vitamin C overdose from consuming natural food sources is relatively low. The body typically regulates and excretes excess vitamin C through urine. However, extremely high doses from supplements could potentially lead to adverse effects like gastrointestinal issues.
4. Strawberries
Strawberries are a popular fruit that is praised not only for their bright red hue, juicy texture, and sweet flavor, but also for their natural richness in essential nutrients, particularly vitamin C.
Indulging in one cup (152 grams) of halved strawberries provides a noteworthy 89 mg of vitamin C, reaching an impressive 99% of the DV. This makes strawberries a delectable and efficient way to meet your daily vitamin C requirements.(7)
Strawberries are a popular fruit that is praised not only for their bright red hue, juicy texture, and sweet flavor, but also for their natural richness in essential nutrients, particularly vitamin C. Indulging in one cup (152 grams) of halved strawberries provides a noteworthy 89 mg of vitamin C, reaching an impressive 99% of the DV. This makes strawberries a delectable and efficient way to meet your daily vitamin C requirements.(7)
5. Papaya
Papaya, a vibrant tropical fruit native to Mexico, not only adds a sweet and exotic touch to your palate, but also emerges as a nutritional powerhouse that transcends seasonal boundaries. Beyond enjoying it fresh, the versatility of papaya extends to enriching your diet through smoothies, salads, and various culinary creations.
When it comes to vitamin C, papaya stands out, generously providing 95 mg, or 106% of your daily requirements, in a single small 157-gram fresh fruit.(9)
Yet, the appeal of papaya isn’t limited to its richness vitamin C. This tropical gem contains a rich tapestry of essential nutrients, including Vitamin A, folate, magnesium, potassium, copper, fiber, and the antioxidant lycopene. It seamlessly combines deliciousness with a nutritional symphony that promotes overall well-being.
As with any culinary adventure, there are considerations to bear in mind. Ripe papaya is a delectable treat, but caution is advised with unripe papaya, especially during pregnancy, as it contains latex that can induce uterine contractions.
Papaya, a vibrant tropical fruit native to Mexico, not only adds a sweet and exotic touch to your palate, but also emerges as a nutritional powerhouse that transcends seasonal boundaries. Beyond enjoying it fresh, the versatility of papaya extends to enriching your diet through smoothies, salads, and various culinary creations. When it comes to vitamin C, papaya stands out, generously providing 95 mg, or 106% of your daily requirements, in a single small 157-gram fresh fruit.(9) Yet, the appeal of papaya isn’t limited to its richness vitamin C. This tropical gem contains a rich tapestry of essential nutrients, including Vitamin A, folate, magnesium, potassium, copper, fiber, and the antioxidant lycopene. It seamlessly combines deliciousness with a nutritional symphony that promotes overall well-being.
As with any culinary adventure, there are considerations to bear in mind. Ripe papaya is a delectable treat, but caution is advised with unripe papaya, especially during pregnancy, as it contains latex that can induce uterine contractions.
6. Acerola Cherries
Resembling cherries, Acerola cherries are celebrated for their outstanding vitamin C content. The potential use of Acerola-derived vitamin C as a supplement is currently a subject of debate within the scientific community.
A one-cup serving (98-gram) of raw Acerola cherries provides a remarkable 1.644 mg of vitamin C, accounting for 1.827% of the DV. Even a single cherry (5-gram) offers a substantial 80 mg, or 89% of the DV.(10)
Beyond vitamin C, these West Indian cherries are rich in calcium, vitamin A, and beneficial B-complex vitamins.
7. Black-currants
Resembling cherries, Acerola cherries are celebrated for their outstanding vitamin C content. The potential use of Acerola-derived vitamin C as a supplement is currently a subject of debate within the scientific community. A one-cup serving (98-gram) of raw Acerola cherries provides a remarkable 1.644 mg of vitamin C, accounting for 1.827% of the DV. Even a single cherry (5-gram) offers a substantial 80 mg, or 89% of the DV.(10) Beyond vitamin C, these West Indian cherries are rich in calcium, vitamin A, and beneficial B-complex vitamins.
7. Black-currants
Compact and potent, black currants appear to be a potent supplier of vitamin C. One cup (112 grams) of these flavorful berries contains 203 mg of vitamin C, covering an impressive 226% of the DV.(11)
They are also high in antioxidants, particularly anthocyanins, alongside minerals such as manganese and copper. Beyond boosting the immune system with vitamin C, blackcurrants contribute to overall health thanks to their anti-inflammatory properties and its potential cardiovascular benefits.(12)(13)(14)
8. Rose Hips
Rose hips, renowned for their aesthetic appeal, have a remarkable concentration of vitamin C. These small, red fruits, produced by the rose plant, offer abundant vitamin C whether consumed raw or incorporated into recipes like bread or pies. A one-cup (127-gram) serving of wild rose hips packs an impressive 541 mg of vitamin C, which accounts for 601% of the DV. In addition to this vitamin C bounty, rose hips contribute significantly to your daily needs in dietary fiber (109%), manganese (56%), iron (7%), vitamin A (41%), calcium (17%), and vitamin E (49%), among other essential nutrients.(15)
Beyond their nutritional prowess, rose hips are well-known for their diverse health benefits, including their ability to slow down the aging process and promote joint health. In fact, rosehip oil finds extensive use in anti-aging and beauty products, highlighting the holistic benefits of incorporating rose hips into both culinary and skincare routines. (16)(17)(18)
9. Persimmons
Persimmons, with a tomato-like shape and bright orange hues, are available in various market varieties, all packed with vitamin C. A 100-gram serving of native fresh persimmons provides 66 mg of vitamin C, fulfilling a significant 73% of the DV.(19)
It's crucial to note a precautionary measure: consuming persimmons on an empty stomach is discouraged due to compounds that interact with gastric acid, forming a hard conglomerate (bezoars) resistant to breakdown. This rare occurrence can lead to intestinal and gastric obstruction, causing discomfort and other digestive issues. To mitigate this risk, it is strongly advised to enjoy persimmons on a full stomach.
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