Vitamin C is considered the key to the immune system, helping the body fight against diseases. A diet rich in fruits is an important principle to achieve the fantastic health benefits of vitamin C. So, which fruit has the highest amount of vitamin C? Let’s explore in the article below on goodheathplan.com.
“Which fruit has the highest amount of vitamin C?”
The body does not have the ability to store and produce vitamin C, so we need to supplement this vitamin from our daily diet. Fortunately, vitamin C is present in many different types of foods, especially fruits, which we can enjoy regularly.
Which fruit has the highest amount of vitamin C? Here is a list of 15 fruits that contain more than 20% of the recommended daily value (DV) of vitamin C, which you should consume more:
Orange – This fruit has an impressive amount of vitamin C (59 mg vitamin C/100g)
Oranges are perhaps the most well-known fruit that is rich in vitamin C. In fact, oranges are abundant in nutrients. With an average-sized orange, you can provide your body with 70mg of vitamin C.
Orange – A fruit with an impressive vitamin C content.
This has made it the best source of vitamin C, meeting 78% of the recommended daily value. If you enjoy orange juice, opt for “100% pure squeezed orange juice” without added sugar to fully enjoy this abundant source of nutrition!
Tangerine (26.7mg vitamin C/100g)
Do tangerines have a high amount of vitamin C? Compared to oranges, tangerines are smaller in size but contain more water, and the amount of vitamin C found in tangerines will surprise you.
A tangerine weighing about 100g contains about 26.7mg of vitamin C, meeting 34% of the daily vitamin C requirement. Oranges, tangerines, and other citrus fruits are all hailed as the “kings of Vitamin C.” Just by eating a tangerine every day, you can significantly meet your Vitamin C nutritional goal.
Guava (over 200mg vitamin C/100g)
A guava weighing about 100 grams contains over 200mg of Vitamin C that the body needs (according to USDA) – nearly double the amount in an orange. This tropical fruit with its delicious, refreshing, and sweet taste is rich in antioxidants.
The special thing about guava is that you can eat the whole fruit, including the skin. A notable study concluded that consuming 400g of peeled guava per day (about 7 pieces) significantly reduces blood pressure and total cholesterol levels. Therefore, you cannot overlook guava in the list of “fruits with the highest amount of vitamin C.”
Kakadu plum (2.907mg vitamin C/100g)
If you are wondering which fruit has the highest amount of vitamin C, then the Kakadu plum is likely at the top of this list! They are a native superfruit of Australia that contains vitamin C levels 100 times higher than oranges! You might be amazed by this – Kakadu plums contain up to 2,907mg of vitamin C per 100g of fruit.
Just one Kakadu plum weighing about 15 grams can provide you with 436mg of vitamin C, equivalent to 484% of the recommended daily value. This fruit is also rich in vitamin E, kakadu, and lutein antioxidants, which are highly beneficial for eye health.
Strawberries (97mg vitamin C/166g)
Strawberries are an essential fruit on the list of “fruits with the highest amount of vitamin C” that you are searching for! A cup of sliced strawberries weighing about 166 grams will provide you with 97mg of vitamin C, meeting 108% of the body’s vitamin needs.
A cup of sliced strawberries about 166 grams will give you up to 97mg of vitamin C
In addition to vitamin C, strawberries also contain a diverse and potent mixture of nutrients such as manganese, flavonoids, folate, and a range of beneficial antioxidants.
Pineapple (47.8mg vitamin C/100g)
Pineapple is an excellent natural source of vitamin C but often underrated. Alongside its abundant vitamin C content, it also contains a rare mineral rarely found in fruits called manganese.
These reasons make it a fantastic addition to your diet that you should incorporate more. Pineapple has the potential to bring many miraculous benefits to your health.
Papaya (88mg vitamin C/145g)
Papaya juice, fresh slices, or papaya salad are dishes that you should include more in your family’s daily diet. Why? A cup of papaya weighing about 145 grams can provide up to 88mg of vitamin C to your body, meeting 98% of the recommended daily intake. Half a papaya offers significantly higher levels of vitamin C compared to an orange, supporting memory and exerting powerful anti-inflammatory effects.
A study conducted on 20 individuals with mild Alzheimer’s disease who consumed concentrated papaya powder for 6 months showed a reduction in inflammation and a 40% decrease in oxidative stress.
Kiwi (64mg vitamin C/per medium-sized fruit)
Which fruit has the highest amount of vitamin C? This list wouldn’t be complete without kiwi – a cute and refreshing fruit that provides 64mg of vitamin C in a medium-sized fruit, meeting 71% of the recommended daily intake. Golden kiwis, in particular, contain even higher levels of vitamin C, along with other important vitamins like E and K. For these reasons, this fruit becomes a special natural source of essential nutrients.
Kiwi (64mg vitamin C/one medium)
Additionally, several studies have shown that kiwi can help inhibit platelet aggregation, reducing the risk of blood clotting and stroke. If you’re looking for a healthy and light snack in your diet, don’t forget to prioritize kiwi on your list!
Golden melon (36.7mg vitamin C/100g)
Golden melon is also listed among the fruits with the highest vitamin C content. It is a sweet and fragrant fruit, rich in fiber and abundant in various vitamins, making it popular among many people. With just half a cup of golden melon, you can intake 29mg of vitamin C, equivalent to 32% of the recommended daily intake of vitamin C. Cut it into small pieces and enjoy this fruit today, as its vitamin C content is considered a powerful antioxidant that protects your cells.
In addition to golden melon, you can also supplement your vitamin C intake by eating red melon. A cup of red melon can provide 17.4mg of vitamin C, meeting 19% of your daily vitamin C needs.
Loquat (426mg vitamin C/100g)
Loquat may be unfamiliar to many of us, but its vitamin C content is remarkably noteworthy. It is a small, sweet, and aromatic fruit from the rose family. The vitamin C content in loquat is 60 times higher than that of an orange! This abundant source of vitamin C is highly beneficial for collagen synthesis, supporting the health of your skin as you age.
Cherry (825mg vitamin C/49g)
Cherries, also known as sour cherries or morello cherries, are among the sweetest fruits with the highest-quality vitamin C content. Half a cup of cherries weighing approximately 49g can provide you with 825mg of vitamin C, equivalent to 916% of the recommended daily intake.
Moreover, many essential nutrients and polyphenols found in these fruits give them rare antioxidant and anti-inflammatory properties.
Lime (45mg vitamin C/one fruit)
Belonging to the citrus family, a small lime contains about 34mg of vitamin C. This is why you should drink a glass of fresh lime juice or squeeze lime juice onto your favorite salad every day to balance the flavor and supplement your body with vitamin C.
Lemon (45mg vitamin C/one fruit).
Vitamin C found in limes also acts as an antioxidant. The most noticeable benefit of lime is its ability to prevent fruits from discoloring.
Grapefruit (39mg vitamin C/medium-sized fruit)
Which fruit has the highest vitamin C content? You should consume grapefruit more frequently, whether in the form of salad, fresh fruit, or juice, because the vitamin C in grapefruit is an excellent source of nutrition that you shouldn’t overlook. A medium-sized grapefruit contains up to 39mg of vitamin C, providing 43% of the body’s daily vitamin C requirement.
Mango (45mg vitamin C/one serving)
Did you know mango is on the list of “fruits with the most vitamin C”? This particularly refreshing tropical fruit can supply your body with 45mg of vitamin C (found in 3/4 of a mango), which is half the recommended daily intake of vitamin C. Additionally, it is also a significant source of natural beta-carotene, folate, and copper. Green mangoes, in particular, have even higher levels of vitamin C compared to yellow or red mangoes.
Tomato (17mg vitamin C/one medium-sized fruit)
Those delicious slices of fresh tomatoes on your daily breakfast sandwich actually contain a significant amount of vitamin C. One medium-sized tomato contains up to 17mg of vitamin C, meeting 19% of the daily requirement. This makes it a good source of essential nutrients that you should especially incorporate more into your meals.
What benefits does Vitamin C from fruits provide to the body?
The question of what Vitamin C does and which fruits contain the most Vitamin C is a common curiosity. In reality, Vitamin C plays a vital role in the immune system, connective tissues, cardiovascular health, and various other functions. Particularly, Vitamin C found in fruits offers numerous benefits to the body, such as:
Antioxidant properties: Vitamin C found in fruits acts as an antioxidant, protecting the body’s cells from damage caused by free radicals. This helps prevent cellular and DNA changes, as well as a range of diseases, including cancer.
Cardiovascular health promotion: Consuming a variety of fruits and vegetables can enhance overall cardiovascular health by providing a rich supply of vitamins, minerals, fiber, and quality antioxidants.
Boosting the immune system: Vitamin C present in fruits helps strengthen the immune system and fight against illnesses, notably the common cold. Research also suggests that Vitamin C can help prevent pneumonia, support scurvy treatment, and reduce the risk of certain types of cancer.
Collagen, L-carnitine, and neurotransmitter synthesis: Vitamin C is an essential nutrient for producing connective tissues such as tendons, ligaments, cornea, skin, bones, cartilage, intestines, and blood vessels.
Protein synthesis: Vitamin C intake contributes to the formation of crucial proteins involved in skin, tendon, blood vessel, and ligament regeneration.
Other benefits: Vitamin C aids in iron absorption, wound healing, blood vessel dilation, plaque reduction in arterial walls, prevention of cataracts, and age-related macular degeneration.
Please note that the information provided is for general knowledge and should not substitute professional medical advice.
How should Vitamin C be distributed in a daily diet?
Once you know which fruits contain the most Vitamin C, it’s important to consider how to distribute them in your daily diet to maximize the benefits. “Overusing” Vitamin C in your diet can overwhelm the body and lead to symptoms like diarrhea, stomach cramps, and nausea.
Recommended intake
The body requires Vitamin C for various functions and needs. In certain special cases, the demand for Vitamin C significantly increases, leading to deficiency if the supply is not adjusted. For example, pregnant and breastfeeding women may experience reduced Vitamin C absorption, and smokers may require an additional 35mg of Vitamin C supplementation.
According to the Office of Dietary Supplements (ODS), the recommended dietary allowances (RDAs) of Vitamin C for adults are as follows:
- Males: 90mg of Vitamin C
- Females: 75mg of Vitamin C
- Pregnant women: 85mg of Vitamin C
- Breastfeeding women: 120mg of Vitamin C
Limitations
According to nutrition experts, the maximum tolerated dose of Vitamin C is 2,000mg for individuals above 19 years of age. This limit also applies to pregnant and breastfeeding women. For young children, the specific limitations for Vitamin C intake are as follows:
- Children aged 1-3 years: 400mg of Vitamin C
- Children aged 4-8 years: 650mg of Vitamin C
- Children aged 9-13 years: 1,200mg of Vitamin C
- Adolescents aged 14-18 years: 1,800mg of Vitamin C
Some exceptions to Vitamin C limitations may apply when advised and approved by healthcare professionals.
Although Vitamin C is crucial for health, more is not necessarily better. Research suggests that when supplementing with foods containing around 100mg of Vitamin C, the body absorbs only about 80-90% of it. However, when consuming higher amounts exceeding 1.5mg, the body’s absorption of Vitamin C drops to 49%. Therefore, it’s important to calculate the specific Vitamin C deficiency your body may be experiencing.
Please note that the information provided is for general knowledge and should not substitute professional medical advice.
The best time to consume fruits
The benefits of Vitamin C from fruits also depend on the timing of consumption. Below are the ideal times to maximize the excellent nutritional content of fruits.
10 minutes before breakfast: According to Dr. Zumurrud Patel, a nutrition expert, fruits contain high levels of fructose. Therefore, it is recommended to consume them in the morning after a long sleep. However, individuals with digestive disorders should avoid consuming fruits during breakfast.
1 hour before a meal and 2 hours after a meal: An empty stomach is an ideal time to supplement Vitamin C through fruits, as it provides the best effect. At this time, your body can quickly absorb the nutrients, including Vitamin C, antioxidants, vitamins, and minerals.
Please note that the information provided is for general knowledge and should not substitute professional medical advice.
Tips for preserving fruits to maintain optimal vitamin C content
When it comes to the topic of “fruits with the highest vitamin C content,” vitamin C is abundant in fruits such as oranges, lemons, sweet red peppers, sweet green peppers, tomatoes, strawberries, and guavas. Among the various vitamins, vitamin C is the most easily depleted when exposed to light, air, and high temperatures. Therefore, the vitamin content in fruits greatly depends on the quality and freshness of the chosen fruit.
To enjoy the maximum benefits of vitamin C in fruits, consider the following tips for fruit preservation:
Avoid sunlight exposure: Sunlight is a factor that causes fruits to lose water and deplete vitamin C. Therefore, it is advisable to store fruits in a cool, moist place such as the refrigerator.
Consume promptly: Fruits should be consumed within 1-2 days after purchase to retain their nutritional content. Avoid prolonged storage, even in the refrigerator. Some fruits like kiwi and guava retain better vitamin C content when consumed with their skins, but remember to thoroughly wash them before eating.
Use fresh fruits: High temperatures are the environment where vitamin C depletes the most. Therefore, it is best to consume fruits directly, rather than frying, baking, or drying them.
Choose good-quality produce: Damaged, bruised, or overly ripe fruits tend to lose their vitamin C content. Therefore, opt for fresh, clean, intact, and naturally ripe fruits.
Supplementing vitamin C from the aforementioned fruits is an effective and healthy way to enhance antioxidant capacity and protect your body’s cells from damage. Goodhealthplan hopes that the list of “fruits with the highest vitamin C content” provided here will be helpful in planning a nutritious diet for your entire family. Don’t forget to share this article if you find it useful!
Johnny Jacks was born in 1985 in Texas, USA. He is the founder of Good Health Plan and is passionate about helping people improve their health and physical well-being. With over a decade of experience working in the healthcare industry, he currently works at Goodheathplan.com – a blog that shares knowledge on beauty and health.