Which Fruits Have The Most Vitamin C

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Which fruits have the most vitamin C in them. Some of these fruits have more vitamin C than others. When you think of fruits that contain a lot of Vitamin C, which ones do you think of? Oranges. Watermelons. Pineapples.  All excellent choices, but there are many other fruits that contain a ton of Vitamin C as well. Here’s a list and description of some fruits that might surprise you. Here is a list of some of the fruits which contain the highest level of vitamin C in them.

What fruit has the most vitamin C?

Vitamin C is a type of ascorbic acid that has the best effect on strengthening the immune system and participating in many normal body functions. It is possible to supplement the body with vitamin C by daily fruits and foods. So what fruit has the most vitamin C? Let’s follow the article to find the answer.

1. Uses of Vitamin C for the body

Vitamin C is a water-soluble vitamin. This vitamin is essential for normal growth and development. Vitamin C is water soluble. The remaining vitamin will be eliminated from the body through urine. The body needs to be supplemented with vitamin C regularly to prevent deficiency.
Vitamin c in the fruit is necessary for the growth and repair of tissues in the body. Includes:
Forms an important protein that works to regenerate skin, tendons, ligaments and blood vessels. Wound healing and scar tissue formation. Repairs and maintains cartilage, bones and teeth. Supports iron absorption. Vitamin C is one of many antioxidants. Antioxidants are substances that work to prevent some of the problems caused by free radicals. The accumulation of free radicals over time is the main cause of aging. This is also a factor that causes cancer, cardiovascular diseases, arthritis. Adults 19 to 64 years old need a minimum of 40mg of vitamin C per day. The human body cannot produce vitamin C on its own and cannot store it in the body, so it is necessary to increase vitamin C-rich foods into the daily diet.
Free radicals can play a role in cancer, heart disease and conditions like arthritis.

2. What fruit has the most vitamin C?

Here are all the fruits with the highest vitamin C sources, including:
Guava Guava is the answer to the question “which fruit has the most vitamin C”. In 1 guava contains 4 times more vitamin C than oranges. In this fruit also contains other substances such as vitamin A, folic acid and minerals. Guava is also a fruit high in fiber, low in saturated fat and cholesterol as well as sodium salt. 100g guava will contain about 200mg vitamin C.
Blackcurrants Blackcurrants, also known as black currants. This is the second fruit rich in vitamin C after guava. Blackcurrants have a sweet and sour taste and are rich in vitamin C. 100g of black currants also contain nearly 200mg of vitamin C, 4 times the amount of vitamin C in oranges. Blackcurrants are also rich in antioxidants, potassium, and flavonoids that help reduce inflammation and urinary tract infections.

Quả lý đen

Da Lat chili Da Lat chili, especially red chili, is rich in vitamin C and rich in antioxidants. According to research, 100g of red pepper contains up to 80 mg of vitamin C. Red peppers are often used for cooking and sautéing, but during the cooking process, the amount of vitamin C will be reduced.
Broccoli (broccoli) Broccoli is a group of vegetables rich in beta-carotene, carotenoids, B vitamins (including folate), calcium, zinc and fiber. Helps support the immune system, fight cancer. In 100g of cauliflower contains about 89mg of vitamin C.
To keep the maximum amount of minerals and vitamins, only boil or steam cauliflower.
Strawberries Strawberries are rich in fiber, vitamin C, and anti-oxidants. Eating 100g of strawberries will absorb about 80mg of vitamin C. With this fruit, it is best to eat it directly to absorb vitamin C and antioxidants.
Kiwi Kiwi is a nutritious fruit, containing a lot of vitamin c. Eating 100g of kiwi will absorb about 70mg of vitamins. In addition, kiwi is also rich in potassium, omega-3 fatty acids. It is recommended to eat fresh kiwi fruit, just picked from the tree. The amount of vitamin C will gradually decrease over time.
Papaya Papaya is a familiar fruit of Vietnamese people. In 100g papaya contains about 62mg vitamin C. In papaya also contains many antioxidants such as carotenoids, flavonoids, vitamin A and folate.
Papaya is rich in fiber, supports the digestive tract, reduces the risk of colon cancer, cervical cancer. In addition, papaya also contains papain enzyme – this is an enzyme that is very good for the digestive tract and helps support other enzyme systems to maximize the absorption of food eaten into the body.
Oranges Oranges are rich in water but not the richest in vitamin C. 100 g of oranges provide about 50mg of vitamin C. Oranges help strengthen the immune system, resistance, prevent colds, improve blood circulation, reduce cholesterol in the body. Eating whole oranges is better than just drinking juice because it provides fiber for the body.

Cauliflower 100g of white cauliflower will help the body absorb about 46mg of vitamin C. In white cauliflower contains anti-cancer active ingredients, rich in vitamin B, vitamin C. Like broccoli, should be steamed or boiled to absorb. get the most nutrition.
In addition, other vegetables are also rich sources of vitamin C such as: Spinach, cabbage, turnip greens and green leafy vegetables, potatoes, white sweet potatoes, tomatoes.

vitamin c trong trái cây

3. Note when using vitamin C

Cooking foods rich in vitamin C or storing them for a long time can also reduce vitamin C content.
Microwaving or steaming foods rich in vitamin C can reduce the amount of vitamin C in the food. cooking process. Therefore, the best food sources of vitamin C are when fruits and vegetables are undercooked or eaten raw.
Overall, vitamin C is an important nutrient because it supports the immune system, helping with wound healing. Supplementing vitamin C from foods rich in vitamin C above is also a way to increase antioxidants, which help protect cells from damage.

14 Foods With More Vitamin C Than an Orange

Plus, what everyone should know about the benefits of vitamin C.

vitamin c foods

When you think vitamin C, you inevitably think oranges. But what if we told you that this fruit is just kind of meh in the C department compared to some other produce picks? It’s true. While oranges clock in at a very respectable 70 milligrams of vitamin C per medium fruit (the recommended daily value for an adult woman is 75 milligrams), every single one of these refreshing fruits and veggies contains more per serving—which is good news for your taste buds and your body.

There are loads of vitamin C benefits. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods.

The 20 foods that have the most vitamin C

As we all continue to try to stay healthy, vitamin C—an essential nutrient for immune system health, body tissue maintenance, and a host of other benefits—should continue to be part of your diet. In fact, it is recommended that women consume 70 mg of vitamin C per day or 96 mg for men. We all know some of the obvious sources of this antioxidant, but some foods are surprisingly high in vitamin C, while others might surprise you just by appearing on this list at all. Here are the 20 foods highest in vitamin C.

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Acerola cherries

Acerola cherries

You might not come across acerola cherries—also known as Barbados cherries, West Indian cherries, or wild crepe myrtles—very often, but they’re worth including in this list for their shockingly high levels of vitamin C. (We left some other uber-exotic foods off this list, but this one is common enough to include.) In addition to containing about 1,600 mg of vitamin C per 100 grams (yikes!), Acerola cherries also feature vitamin A, numerous B-vitamins, and multiple other antioxidants.

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Bell peppers

Bell peppers

Not all bell peppers are created equal. They’re all packed with vitamin C, but in dramatically different levels based on the color. Green peppers have about 95 mg each, red peppers have 152 mg, but yellow peppers easily take the crown with an astonishing 341 mg.

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Blackcurrants

Blackcurrants

You only need a half-cup of blackcurrants, which clocks in at 101 mg of vitamin C, to meet and exceed your daily requirement. That’s good news considering the fact that few people eat these tart berries raw, and instead tend to have them in smaller servings of jellies, jams, and preserves.

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Broccoli

Broccoli

One cup of cooked broccoli provides more than 100 mg of vitamin C, which meets and exceeds the daily recommendations for both men and women. The next time we have a cold, we’ll pass on chicken soup in favor of some broccoli cheddar!

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Brussels sprouts

Brussels sprouts

Like broccoli, we also hated Brussels sprouts in our youth. We now think both of these veggies are great, and as mom always said, they are both great for you. In fact, a half-cup serving of broccoli has roughly the same amount of vitamin C as the same serving of Brussels sprouts: about 50 mg. The latter also contains fiber, potassium, and vitamins A and K.

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Cantaloupe

Cantaloupe

Cantaloupe is sometimes cast aside as a filler fruit in fruit salads, but it tastes great and is actually very good for you. One cup of cut or balled cantaloupe contains about 65 mg of vitamin C, which is basically all you need for the day. It also fulfills your daily vitamin A requirements, and packs some potassium, too!

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Cauliflower

Cauliflower

Broccoli, Brussels sprouts, and cauliflower are all different strains of the same plant species, so it makes sense that all three would appear in this list. And with a cup of cauliflower providing more than 50 mg of vitamin C, it also makes sense that people are using cauliflower for everything from rice to pizza crust.

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Chili peppers

Chili peppers

Red hot chili peppers aren’t just a tasty go-to ingredient for Mexican food (and the namesake for an awesome alternative band) they’re also a solid source of vitamin C. Green chili peppers have even more vitamin C—a staggering 109 mg per pepper compared to the red variety’s 65 mg. 

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Guava

Guava

Guava is a bonafide superfood, boasting numerous antioxidants as well as copper, folic acid, manganese, potassium, and vitamins A and C. And it’s not just a bit of vitamin C—one guava possesses about 125 mg!!

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Kale

Kale

One cup of kale contains about as much vitamin C as an orange. There aren’t many other similarities between these foods, as oranges are sweet and delicious right off the tree, while kale can be bitter and sometimes requires other foods to cover up its taste. (We can’t be the only ones secretly sneaking it into smoothies.)

Foods With More Vitamin C Than an Orange

There are more ways than one to get a boost of vitamin C!

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 mg of vitamin C in one medium-sized navel orange, one serving is about all you need to meet you daily dose (the Daily Value for vitamin C is 75 mg for women and 90 mg for men). Vitamin C is important for collagen synthesis, helps keep our immune system healthy, fights free radicals in your body and boosts iron absorption for vegetarians and vegans. Luckily, most of us get enough vitamin C daily and aren’t at risk for a vitamin C deficiency. But when you’re looking for other ways to get this essential nutrient in your diet, here are six foods that have more vitamin C than an orange.

Broccoli

broccoli and mushrooms on a stone tray

Pictured Recipe: Broccoli with Balsamic Mushrooms

When people think of vitamin C, the first thing that (probably) comes to mind is citrus fruit. So, it’s surprising to hear that some veggies have *even* more vitamin C than an orange—but it’s true! One cup of chopped broccoli has 81 mg of vitamin C. And if you’re looking for delicious ways to enjoy this veggie, try this foolproof Sautéed Broccoli with Peanut Sauce that even the pickiest eaters will love.

Kiwi

Citrus fruit, step aside. There are plenty of other fruits that probably aren’t on your radar that are packed with tons of vitamin C. A single serving—or two kiwis—provides 137 mg of vitamin C. This fruit has almost double the amount of vitamin C than an orange.

Bell Peppers

Spanakopita Stuffed Peppers

Whether you’re dealing with the red, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. A medium-sized red bell pepper has 152 mg, a medium-sized green bell pepper has 96 mg and a medium-sized yellow bell pepper has 218 mg. But if you can’t stomach biting into a bell pepper like an apple (we don’t blame you) try slicing them and dipping them into hummus or using them for this Roasted Bell Pepper Salad with Mozzarella & Basil.

Guava

This often overlooked fruit is surprisingly nutritious! With only 37 calories, 8 grams of carbs and 3 grams of fiber per fruit, you may want to consider adding this fruit to your regular rotation. Not to mention, a single fruit has 126 mg of vitamin C. Be sure to eat the rind, as that’s where much of the vitamin C lives.

Pineapple

Piña Colada Nice Cream in green bowls

With 79 mg of vitamin C, a cup of cubed pineapple is exactly what you need to give your immune system a boost! And if that isn’t enough reason to start enjoying this delicious fruit more often, pineapple also helps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it’s perfect for enjoying in a variety of different ways—including this Strawberry-Pineapple Smoothie or Pineapple & Avocado Salad.

Papaya

Another overlooked tropical fruit, papaya is very similar in texture to mango, and a one-cup serving has 88 mg of vitamin C. Try it with some fresh squeezed lime juice.

Top Fruits That Have The Most Vitamin C

There are loads of vitamin C benefits. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods.

Lemons

Lemons

One whole lemon contains 83 mg of vitamin C, which is about what you need in a day. However, we don’t know many people who eat entire lemons, including the peels, so this information isn’t particularly useful. (Unless you’re a desperate sailor staving off scurvy; lemons were a popular prevention method back in the 1700s.) Instead of eating it whole, you could drink the juice and at least get some benefit (about 42 mg per half-cup).

Lychee

Lychee

Consider adding lychees to your next smoothie, juice, salad, or jelly batch, as each one contains about 7 mg of vitamin C. That’s not a lot on its own, but lychees are quite small and have a large stone inside, so it’s easy to consume a half-cup serving, which contains about 68 mg of vitamin C.

Mango

Mango

Man, we love mango. It’s tasty, it transports us to a tropical place, and it’s a healthy snack, too. Mangoes are said to be good for digestion, they contain both potassium and magnesium, and they boast a significant amount of vitamin C. A whole mango has roughly 122 mg of vitamin C, which means you can split one with a spouse or friend and still get all you need for the day.

Oranges

Oranges

In the least surprising statement of this entire slideshow: oranges are high in vitamin C. “How high?” you might ask. The average orange contains 70 mg, and an 8-ounce glass of orange juice has more than 100 mg!

Papaya

Papaya

Sensing a theme with tropical fruits? Papaya isn’t bucking any trends here, as it also provides some vitamin C power. One cup of papaya packs 87 mg of vitamin C—one day’s worth of the nutrient for men, and more than enough for women. One small papaya also features about 3 grams of fiber per fruit.

Peas

Peas

Peas are an excellent source of vitamin C—specifically the sugar snap pea and snow pea varieties. You can expect about 60 mg of vitamin C per cup of either kind, so pass the peas, please.

Potatoes

Potatoes

Don’t let anyone tell you potatoes are just empty calories. Deep-frying potatoes (and anything else) adds empty calories, but the tubers themselves contain fiber, potassium, vitamin B6, and about 42 mg of vitamin C in one medium-sized potato. We’re not going to call fries a meal, but that’s also not going to stop us from having them for dinner tonigh

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