Vitamin C is a water-soluble vitamin, also known as ascorbic acid. It is primarily found in citrus fruits, cherries, peppers, and fresh parsley in high amounts. Vitamin C supports various functions in the body, such as immune function, neurotransmitter production, collagen synthesis, cardiovascular health, and wound healing. It helps protect cells and maintain healthy skin, and it also functions as an antioxidant.
The daily value of Vitamin C-
- For men: 90 mg per day
- For women: 75 mg per day
- For pregnant women: 85 mg per day
- For lactating women: 120 mg per day.
Bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy are symptoms of Vitamin C deficiency.
Taking too much Vitamin C (more than 1,000 mg per day) may cause stomach pain, diarrhea, and flatulence. If this occurs, stop taking Vitamin C supplements.
In this article, I will discuss some Vitamin C-rich fruits, with their nutrition measured by the Percentage of Daily Value (%DV). It is important to know that %DV indicates how much a nutrient in a single fruit contributes to your daily diet.
1. Kakadu plum
Vitamin-C DV 3000% (Per 100 g)
It is an Australian native fruit known for its high nutritional value. It is used to treat colds, flu, and headaches and also as an antiseptic balm. In addition to Vitamin C, it contains potassium, the antioxidant lutein, and Vitamin E.
2. Acerola cherry
Vitamin-C DV 1864% (Per 100 g)
It is also known as Barbados Cherry or West Indian Cherry. Acerola is beneficial for the immune system and helps improve healthy hair and skin. Anthocyanins, which are neuroprotective, enhance brain health. It is also a rich source of polyphenols.
3. Rose hip
Vitamin-C DV 473% (Per 100 g)
It is a small, sweet, and tangy fruit. Rose hips are a rich source of Vitamins C, E, and B, as well as other minerals and antioxidants. They have multiple medicinal benefits, including treating kidney stones, colds, and flu, reducing joint pain, and boosting the immune system. Rose hips also have anti-aging properties and are excellent for supporting healthy skin.
4. Guava
Vitamin-C DV 380% (Per 100 g)
It is particularly rich in lycopene, an antioxidant. Guava is beneficial for diabetes patients. It contains fiber, vitamins, minerals, and antimicrobial properties. Guava boosts the immune system and supports digestion.
5. Blackcurrant
Vitamin-C DV 201% (Per 100 g)
Black currants contain anthocyanins, which boost the immune system. They also contain flavonoids, which have antioxidant effects.
6. Cantaloupe
Vitamin-C DV 41% (Per 100 g)
Cantaloupe is a good source of lutein and zeaxanthin, which are powerful antioxidants. It has high water content and provides fiber and Vitamin A. Cantaloupe helps improve vision and protects against stroke and several types of cancer.
7. Kiwi
Vitamin-C DV 83% (Per 100 g)
Kiwi is a fruit that helps improve the immune system, blood circulation, heart health, and skin health. It also supports better digestion and contains potassium and fiber.
8. Lemon
Vitamin-C DV 56.25% (Per 100 g)
Lemons are a rich source of Vitamin C, antioxidants, and other nutrients. They may aid in weight loss and improve heart health and digestion.
9. Lychee
Vitamin-C DV 7.5% (Per 100 g)
Lychees act as a medicinal fruit for cough, fever, and pain. They contain several minerals and antioxidants that help support the immune system.
10. American persimmon
Vitamin-C DV 18% (per 100 g)
This fruit is a good source of Vitamins A and C, as well as manganese. It is rich in fiber and helps reduce inflammation. Persimmons are beneficial for diabetes patients.
11. Papaya
Vitamin-C DV 103% (Per 100 g)
Papaya is a good source of Vitamins A, C, and E. It is high in fiber and water content. Papaya improves heart health, reduces the risk of certain types of cancer, and helps enhance skin glow.
12. Strawberry
Vitamin-C DV 98% (Per 100 g)
Strawberries contain cancer-protective properties. They are rich in flavonoids, folate, and other beneficial antioxidants. Strawberries can help regulate blood sugar, reduce diabetes risk, and improve heart and brain health.
13. Orange
Vitamin-C DV 88% (Per 100 g)
Oranges offer many benefits. They help prevent heart disease, boost the immune system, and support glowing skin. Oranges can also reduce the risk of some chronic diseases and help control diabetes.
14. Grapefruit
Vitamin-C DV 38% (Per 100 g)
Grapefruit is a good source of fibre, Vitamin A and C as well as other minerals. It improves gut health and is good for skin.
15. Apple
Vitamin-C DV 5% (Per 100 g)
Apples can improve mental health and may help prevent diabetes, cancer, and heart disease. They are also a good source of fiber and antioxidants, which support digestion.
16. Pineapple
Vitamin-C DV 57.63% (Per 100 g)
Pineapple is a good source of nutrients such as fibre, Vitamin B6 and other minerals. It contains healing properties. Pineapple helps to relieve arthritis pain.
