What fruits have vitamin C in it? Did you know that there are some fruits that are rich in vitamin C? Most of us know that there is no single fruit source in which we can get all of the vitamins and minerals that our body needs. Most fruits contain some degree of vitamins but vary on the amounts they contain.
Consume Fruits And Vegetables And Get Your Dose Of Vitamin C
The name Vitamin was given as they are Vital Amines to the body. These are nutrients that are required in very minute quantities but have the power to cure specific diseases. There are two types of vitamins, water-soluble and fat-soluble vitamins. Vitamin C is a very versatile water-soluble vitamin. “Vitamin C is necessary for those times in the life span where growth and development are happening, or tissues are being repaired.
Growth is from pregnancy to infancy, childhood and adolescence. It is required in adults as we are losing skin, bone tissues and red blood corpuscles on a regular basis from the human body, which needs to be replenished,” reveals Dharini Krishnan, Consultant Dietitian, Chennai who says this vitamin plays a major role in developing health and immunity in both infants and adults.
How much vitamin C do I need?
Vitamin C is called Ascorbic Acid. It has a very important role in helping absorb iron from food into our bodies. “Iron deficiency leads to anemia, which is a global problem. Indians have their share of iron deficiency not only in adults but also in adolescent girl children,” warns Krishnan who says this needs to be corrected. Dietary surveys show that the amount of iron taken in diets is sufficient, but the absorption is not happening. “Therefore, infants require 25 mg of Vitamin C per day, childhood, adolescence and adults require 40 mg, pregnancy requires 60 mg and lactation 80 mg per day of Vitamin C respectively,” advises the dietician.
Pro Tip: A lime when cut, needs to be used immediately. Even if it is kept refrigerated, it loses vitamins.
Good Sources Of Vitamin C
This water-soluble vitamin is found predominantly in fruits and vegetables, but experts feel that while cooking, the vitamins are reduced. “Among the fruits, Amla is the highest in Vitamin C in India. Followed by amla, comes all other fruits such as the citrus fruits such as orange and sweet lime, papaya, guava, lemon, strawberries and grapefruit,” says Krishnan who lists vegetables that are a good source of Vitamin C. “Among vegetables, cabbage, Brussel sprouts, capsicum and green leafy vegetables have vitamin C. But the vitamin is lost during cooking in two ways. One by the heat itself and the other by the excess water which is removed from the vegetable while cooking. Whichever can be used by treating it to minimal heating or as raw is even better to retain the vitamin,” she says.
Pro Tip: Taking Amla with any iron-rich food, in between meals, helps with the absorption of iron.
Health Benefits Of Vitamin C
Various studies have shown that vitamin C reduces skin damage due to the harmful UV rays and also helps in skin healing properties. “The immune system works well when the body is not deficient in many minerals and vitamins. Vitamin C plays an important role in both innate and adaptive immunity. The phagocytic activity helps remove the microbial load,” says Krishnan who says that vitamin C also plays a role in collagen synthesis. “Collagen is a protein which plays an important role in building and repairing tissues, especially the bone, hair, skin and muscles. When there is a wound of any type, whether an open wound or an internal wound, for repairing the same collagen is required, and Vitamin C aids in the formation of collagen,” she explains.
The teeth and gums are also maintained by Vitamin C. Especially the gum health determines the teeth health as it holds the teeth together. “Deficiency of Vitamin C leads to bleeding gums, which can affect the teeth’ health too. Severe deficiency leads to scurvy which creates bruises in the gums and even hair and skin are affected” says the expert.
What Happens If I Take Too Much Vitamin C?
When a person consumes more than the prescribed amount of the vitamin, it doesn’t cause any health issues. But, when there is an overdose of supplements, it leads to heartburn, diarrhea, vomiting, stomach cramps and so on. Regular intake of fresh fruits and vegetables provides the much-needed vitamin levels to the body, and there is no need for a supplement to be consumed unless recommended by your physician.
There is an adverse effect on the body when this vitamin is consumed in lesser proportions too. The deficiency leads to various complications predominantly related to skin, bone, and teeth.
High Vitamin C Foods
An immunity booster, this vitamin is found in fruits and vegetables in their raw state. Fruits such as amla, oranges, sweet lime, lemons, papaya, guavas, strawberries and vegetables such as broccoli, tomatoes, kale, peas, etc. They are considered high vitamin C foods.
Kakadu Plums
A native of Australia, this superfood contains vitamin C hundred times more vitamin C than oranges. It is rich in potassium and antioxidants; these plums benefit the eyes.
Pro Tip: The concentration of vitamin C in Kakadu plums is so high that it makes it the richest source of this vitamin.
Guavas
This fleshy fruit originated from Mexico and South America and is found to lower blood pressure and total cholesterol levels.
Pro Tio: Guavas help in the strengthening of gums and teeth.
Fruits Packed with Vitamin C
Vitamin C is essential to a healthy diet. The down part, though, is that not only can the human body not create vitamin C on its own, it also doesn’t store it very well, which means you need to get the right amount in order to fully experience the benefits.
According to the National Institute of Health, the recommended daily allowance for vitamin C is anywhere between 75 and 90 milligrams (mg) for adults and 25 and 65 mg for kids between the age of 4 and 18. The best sources of vitamin C are fruits and vegetables, but anyone with kids can tell you that veggies are often a tough sell. Broccoli and cauliflower are some of the healthiest things you can eat, but good luck getting your 8-year-old to try them. Luckily, there are many fruit options that are packed with vitamin C and taste delicious, to boot. Working them into your family’s diet is an easy way to get everyone the nutrients they need while avoiding mealtime catastrophe.
As part of our family medicine practice, we focus on promoting healthy diets for you and your loved ones. Here are the top five fruits packed with vitamin C.
Oranges
This is probably the first place your mind goes when you think of vitamin C, and for good reason. Oranges, like all citrus fruits, have lots of it – up to 51 mg per serving. You can serve oranges for breakfast or during the day as a snack. Also, avoid orange juice. The condensed nature of juice significantly increases the amount of sugar, which undercuts your vitamin C intake.
Strawberries
Some people in your family might not enjoy the acidic flavor of oranges. In that case, strawberries are a great alternative. They have a softer, sweeter flavor and pair well with breakfast food. If you’re really clever, you can serve them with Greek yogurt and pass it off as a kind of healthy dessert. (Be forewarned: older, more experienced kids will call your bluff immediately.) One strawberry only has 7 mg of vitamin C, so make sure to indulge in a few bites.
Kiwi
Believe it or not, kiwis come with more vitamin C than oranges – there is 70 mg per medium-size serving. They are also high in fiber and rich in antioxidants. You might want to peel them before serving – the skin is brown and fuzzy, which could gross out your more discerning family members – but there are even more nutrients to be found there, so keep that in mind. Kiwis taste great with strawberries; serve both for a double punch of vitamin C.
Papaya
If the kiwi is a hit, branch out with papaya, another tropic fruit that has tons of vitamin C – up to 90 mg depending on the serving size. You can also find B vitamins and potassium here. It’s a healthy combination that increases heart health and might help prevent colon cancer. The flavor can be a bit bland compared to kiwi or strawberry, so if you get any resistance from the family, try squeezing some lime juice on top.
Tomatoes
Okay, this is a bit of a reach, but hear us out. First, tomatoes are fruit, so technically it counts. But more importantly, tomatoes are a great source of vitamin C, especially when you eat them raw. When tomatoes are processed into, for example, a pasta sauce – aka, one of the only ways kids can stomach them – they lose their healthiness. Try getting away with a Caprese salad – the creamy mozzarella and sweet balsamic might be enough to distract them from the cherry tomato.
If despite your best-efforts tomatoes remain a no-go, there are some more great options out there. Cantaloupe, pineapple, mango, and grapefruit are also rich in vitamin C and are sure to be met with more open arms than tomatoes.
Vitamin C Rich Foods, Fruits & Vegetables
L-ascorbic acid, commonly known as vitamin C, is one of the most beneficial and talked about vitamins. The human body cannot naturally produce this vitamin. However, it is highly essential for proper bodily functions.
Foods that contain vitamin C include citrus fruits, vegetables, and other dietary supplements. The following write-up will provide you with a detailed overview of the health benefits of vitamin C rich foods and how they assist the body in day-to-day functioning.
The human body cannot synthesise vitamin C naturally. Hence, it has to be supplied through food items that are loaded with vitamin C.
Among such foods items, fruits and vegetables containing vitamin C are probably the only sources. The daily recommended limit of vitamin C intake for adults is 65-90 milligrams.
If you want to know which food has the most vitamin C, make sure to go through the following section. However, keep in mind that the actual amount of vitamin C might vary.
Fruits Rich in Vitamin C
Guava
Guava is a popular fruit that is loaded with vitamin C. It is one of the best vitamin C rich fruits in India. It can be used in desserts, salads, jellies, and more. A 100 grams serving of guava can provide 250 milligrams of vitamin C.
It is more than twice the daily vitamin C intake requirement. Guava is also a great choice for those on a diet as 100 grams servings come with just 68 calories.
Kakadu Plums
This Australian superfood contains about 100 times higher amounts of vitamin C as compared to oranges. It is known to provide 5300 mg of vitamin C in its 100 grams. Besides vitamin C, it contains rich amounts of vitamin E, potassium, and lutein.
Acerola Cherries
49 grams of red acerola cherries provides 822 mg of vitamin C.
Rose Hips
This is a small-sized fruit from the rose plant which bears a sweet and tangy taste. There is about 119 mg of vitamin C present in six rose hips.
Black Currant
Having one-half cup or about 56 grams of black currants can provide you roughly 101 mg of vitamin C.
Lemons
Along with its peel, a single raw lemon offers around 83 mg of vitamin C.
Lychees
Single lychee offers about 7 mg of vitamin C.
Papaya
145 grams of papaya offers about 87 mg of vitamin C.
Strawberry
There is about 89 mg of vitamin C in 152 grams of strawberry.
Oranges
A medium-sized orange provides an individual with about 70 mg of vitamin C.
American Persimmons
American persimmon is an orange coloured fruit resembling a tomato and comes in a number of varieties. There is approximately 16.5 mg of vitamin C present in one American persimmon.
Cantaloupe
Apart from the 30 mg of vitamin C present in half a cup of cantaloupe, this melon is a host to a number of nutrients.
Apricots
There is about 10 mg of vitamin C present in 100 grams of apricots.
Cherries
100 grams of cherries consists of around 7 mg of vitamin C.
Raspberry
There is around 26.2 mg of vitamin C present in 100 grams of raspberry.
Blackberry
100 grams of blackberry consists of around 21 mg of vitamin C.
Mango
A single mango consists of around 57.3 mg of vitamin C.
Grapefruit
Having 100 grams of grapefruit consists of around 31.2 mg of vitamin C.
Citrus Fruits
Citrus fruits such as lemons, grapes, oranges, and limes are excellent sources of vitamin C. If you are wondering which fruits have the most vitamin C, then here’s your answer. A medium-sized orange comes with nearly 70 mg of vitamin C.
Moreover, a 100 grams serving of orange juice contains 93 mg of vitamin C and only about 45 calories. For the same amount of grapefruit, your body can get around 70 mg of vitamin C.
Kiwi
Kiwi is one of the many fruits rich in vitamin C. These little fruits contain more vitamin C than oranges. 2 medium kiwi fruits can have nearly 137 mg of vitamin C. In addition to vitamin C, kiwis are rich in several other dietary minerals and supplements such as copper, potassium, and flavonoids.
Amla
Indian gooseberry, commonly known as amla, is no less than a superfood. It is widely used in ayurvedic medical concoctions. It is a rich source of vitamin C and is known for its ability to enhance the natural defence system of the body.
Amla can protect from various seasonal diseases and can be easily termed as the best fruit for vitamin C.
Vegetables Rich in Vitamin C
Vegetables are also reliable sources of vitamin C. Here’s a list of top vitamin C vegetables that can help you to fulfil your daily recommended level of vitamin C requirement:
Broccoli
Broccoli is a common name associated with healthy eating. However, it is also a powerhouse of vitamin C. 100 grams of serving packs nearly 132 mg of vitamin C along with a lot of fibre, micro fibres, and nutrients. Apart from being a great source of vitamin C, broccoli also acts as a detoxifier by eliminating dangerous toxins from the blood. If you are wondering which vegetable has the most vitamin C, then the answer is broccoli.
Cauliflower
Seasonal vitamin C vegetables like cauliflower also serve as a good source of vitamin C. A cup of finely chopped cauliflower can provide about 45 mg of vitamin C. Moreover, you can also add vitamin K and folate to your daily diet intake with cauliflower.
Spinach
A 100 gram serving of green leafy vegetables like spinach can be enough to fulfil your daily dietary vitamin C intake requirement as you can get as much as 120 mg of this vitamin.
Tomatoes
Tomatoes are another essential source of vitamin C. 100 grams of raw diced tomato contains 100 mg of vitamin C. They also contain great anti-inflammatory properties and are beneficial for the skin.
Cabbage
100 grams of cabbage consists of around 36.6 mg of vitamin C, which turns out to be half of the total value which is recommended for humans.
Collard Greens
These are a nutritious green leafy vegetable that looks quite similar to spinach and consists of a high amount of vitamin C. There is about 35.3 mg of this vitamin in 100 grams of collard greens.
Swiss Chard
Consisting of dark green leaves and red stems, Swiss chard is enriched with vitamin C. There is about 30 mg of vitamin C present in 100 grams of Swiss chard.
Potato
100 grams of raw potato contains about 19.7 mg of vitamin C.
Peas
Fresh green peas are a great source of plant-based protein and vitamin C. There is about 14.2 mg of vitamin C present in 100 grams of peas.
Turnips
There is about 11.6 mg of vitamin C present in 100 grams of turnips.
Watercress
A nutritious aquatic plant, watercress is the oldest known leafy vegetable and consists of a high amount of vitamin C. There is about 43 mg of vitamin C present in 100 grams of watercress.
Kohlrabi
Kohlrabi or a German turnip is a vegetable that can be consumed both in the raw and cooked state. There is about 62 mg of vitamin C present in 100 grams of kohlrabi.
Mustard Greens
There is about 70 mg of vitamin C present in 100 grams of mustard greens.
Lambsquarters
Also known as bacon weed and goosefoot, lambsquarters contain about 80 mg of vitamin C in its 100 grams portion.
Brussels Sprouts
There is 85 mg of vitamin C present in 100 grams of raw Brussels sprouts.
Kale
Also termed leaf cabbage, kale is rich in vitamin C, with its 100 grams portion containing 120 mg of vitamin C.
Parsley
There is 133 mg of vitamin C present in 100 grams of parsley.
Green Chilli
There is 242 mg of vitamin C present in 100 grams of green chillies.
Individuals who fail to acquire the necessary amount of vitamin C from such items may suffer from several health disorders.
What is the Role of Vitamin C to Keep Your Body Healthy?
Vitamin C offers a wide range of health benefits. Here are some of the major benefits of consuming vitamin C:
Helps in Boosting the Immune System
One of the most well-known benefits of vitamin C is that it helps to strengthen the immune system. A study conducted by the University of Helsinki shows that significant vitamin C intake lowers the duration of viral infection.
In addition, a review published in November 2017 in Nutrients says that vitamin C aids in strengthening the immune system by preventing oxidative stress.
Vitamin C eliminates harmful foreign microbes and reduces the possibility of tissue damage. Therefore, including vitamin C food sources in daily diet can help in boosting the overall immunity.
Maintain Blood Pressure Level
High blood pressure can lead to major heart ailments along with the possibility of stroke. Vitamin C fruits and vegetables can work wonders in keeping blood pressure under control. These food items help in reducing the level of triglyceride. Triglyceride, commonly known as bad cholesterol, is the primary factor behind high blood pressure levels.
Lemons, for instance, are a great solution for high blood pressure and hypertension. It helps in making the blood vessels soft and flexible, thereby facilitating a smooth flow of blood.
Collagen Synthesis for a Youthful Skin
Collagen is an important protein that plays a vital role in the production of connective tissues. Connective tissue is found in abundance in hair, nail, skin, and other body organs. The presence of sufficient vitamin C facilitates the production of collagen.
Collagen helps in maintaining the elasticity of the skin, which tends to decrease with age. Adequate collagen is essential for firm and healthy skin tissues. In addition, vitamin C is a popular beauty ingredient in many cosmetic products for a glowing and even skin tone.
Enhanced Iron Absorption
Iron is an essential mineral for the body. It aids the body in proper growth and development and helps in improving the distribution of oxygen throughout the body. Moreover, iron also assists in the production of various hormones.
However, iron found in plant sources (nonheme iron) can be quite difficult for your body to absorb effectively. This is where vitamin C steps in. According to Harvard Health Publishing, consuming fruits and vegetables rich in vitamin C can help in better absorption of nonheme iron.