Avoid getting scurvy and add these vitamin C-rich fruits to your diet!
Vitamin C (aka ascorbic acid) is an essential, water-soluble nutrient that is also a powerful antioxidant. This vitamin plays many different roles in the human body and some of its main functions include maintaining the immune system, helping iron absorption as well as enabling the synthesis of collagen – the protein that helps to hold our bodies together. In that regard, vitamin C is necessary in order to maintain healthy skin, blood vessels, bones, and cartilage.
Unlike many other mammals, our human bodies can’t produce vitamin C on our own. We lost this ability around 61 million years ago and they say it might be the reason we’ve evolved more than other species and is to our benefit. At least that’s what I tell myself when I haven’t had any fresh fruits and vegetables in days. I’m biohaking my evolution. Just kidding.
But, we do need to supply our bodies with vitamin C on a daily basis preferably from food. If you lack the vitamin, this can result in fatigue, depression, dry hair and skin, weight gain, gingivitis, you will be likely to bruise and bleed easily and you might be getting sick more often.
The recommended daily value for vitamin C is at least 75 mg for women and 90 mg for men. In order to take adequate amounts, make sure you eat healthily and include a variety of vegetables and fruits in your diet, because these are the best sources of the life-giving nutrient.
Now, let’s start with a list of fruits highest in vitamin C!
Rosehips (541 MG Vitamin C per Cup)
Rosehips are probably the vitamin C richest fruits in the world with one cup providing as much as 721% of the daily value. The high nutritional profile makes these fruits a natural remedy for many ailments including colds, headaches as well as the flu.
They are also rich in lycopene, beta carotene, calcium, magnesium and dietary fiber, and are a great source of antioxidants. Studies suggest rosehips have promising anti-inflammatory effects due to their high antioxidant content and can lower several markers of chronic inflammation.
You can enjoy rosehips raw (make sure to avoid the hairs on the inside), but also as tea, in jams, soups or you can take them as supplements.
Black Currant (203 mg Ascorbic Acid per cup)
Although black currant is not among the most popular fruits and is often overlooked, it is in fact exceptionally rich in vitamin C. Moreover, it has amazing antimicrobial, anti-inflammatory, antiviral, antitoxic as well as antiseptic properties and because of this, it is well worth including in your diet.
You can “enjoy” black currants raw – that’s when their vitamin C content is the highest, but they do have a very tart taste. Otherwise, you can add them to your diet cooked in jams, jellies, syrups, or powdered as a supplement.
Guavas (125 mg Vitamin C per fruit)
These pink-fleshed tropical fruits that are native to South America and Mexico are so high in vitamin C that eating only one fruit means you get 140% of your daily needs. They can also lower high blood pressure, cholesterol and blood sugar levels.
These oval fruits with green or yellow skin and edible seeds make the perfect snack or dessert when you need a powerful vitamin C boost.
Papaya (88.3 mg Vitamin C per cup)
Papaya is one of the richest fruits in vitamin C with one cup of chopped flavorful and delicious papaya providing you with a little less than 100% of your daily needs. This tropical fruit is a good source of vitamin A as well as fiber. The papain enzyme makes protein easier to digest and as a result, improves gut health and alleviates irritable bowel symptoms. Papaya is also rich in lycopene which protects the skin and reduces signs of aging.
Papaya is really versatile and can be your healthy breakfast, appetizer, salad, or dessert.
Grapefruits (88 mg Ascorbic Acid per fruit)
Similar to other citrus fruits, grapefruits are also very rich in vitamin C. Just one fruit is more than enough to cover your daily needs.
Grapefruits are low in calories and are a great choice for a weight-loss diet. Enjoy them as a snack or with breakfast.
Grapefruits are also a good source of beta-carotene that is converted into vitamin A and contributes to good eye health.
Keep in mind that although it has numerous health benefits, grapefruit interacts with lots of medications, so if you are taking any, talk to your doctor before adding grapefruit to your diet.
Strawberries (84.7 mg Vitamin C per cup)
Strawberries are one of the most delicious fruits! They also happen to be among the fruits highest in vitamin C. Just one cup of tasty strawberries provides you with 94% of your daily needs.
Moreover, these wonderful red fruits contain loads of antioxidants that reduce the risk of certain types of cancer, diabetes as well as stroke.
These sweet, juicy fruits are excellent to snack on and can also be added to your morning smoothie or you can use them in various desserts.
Oranges (70 mg Ascorbic Acid per Fruit)
Oranges are one of the most famous, vitamin C-richest fruits out there! When you think of vitamin C you probably picture an orange, right? Well, no wonder – one medium orange delivers as much as 93 % of your daily needs for ascorbic acid. The flavonoids and carotenoids found in these tasty citrus fruits promote good heart health, while the vitamins and antioxidants prevent the cells from damage.
So, eat an orange as a sweet, refreshing snack, or make it a part of your fruit salad. You can also make fresh orange juice that is even higher in vitamin C, with 8 ounces of fresh juice providing you with the amazing 125 mg of vitamin C. However keep in mind that the juice is high in sugar, which might be a problem if you have to watch your blood glucose levels.
Kiwifruit (64 mg Vitamin C per fruit)
These hairy on the outside, sweet on the inside, green-fleshed fruits have a unique flavor that is a mixture of pineapple, melon, and strawberry. They’re super rich in vitamin C and may benefit both heart and eye health and can alleviate symptoms of asthma. Also, fun fact: if you’re suffering from mood disturbances or fatigue, enjoying two gold kiwifruits a day can help A LOT, according to this study.
They can easily be found all year round and you can eat them as a sweet snack or add them to smoothies, salads as well as puddings.
Mangoes (60 mg Vitamin C per cup)
Mango is native to India and Southeast Asia and is often called “the king of the fruits” because its taste and nutritional value are simply amazing. Not only are mangoes one of the vitamin C richest fruits, but they are also high in fiber, copper, folate, and vitamin B6.
Mangoes are so versatile and you can use them in smoothies, snacks, desserts, and main dishes.
Cantaloupe Melon (58.7 mg Ascorbic Acid per cup)
Cantaloupe melons are really high in vitamin C with only one cup covering 65% of your daily needs. This tasty fruit is also really rich in provitamin A and a good source of potassium and fiber.
Cantaloupes are in season during summer, so when it’s time make sure you treat yourself to a few refreshing slices of cantaloupe, a smoothie, or sorbet.
Lemons (44.5 mg Ascorbic Acid per Fruit)
As we established, citrus fruits are among the fruits highest in vitamin C and lemons are not an exception. They offer more than half the needed daily amount per fruit. Lemons are excellent immune system boosters and can improve digestive health while preventing kidney stones.
So, make sure you add lemon wedges both to salads and main dishes. Infuse your water with lemon juice whenever you are thirsty or tired. Not only will you feel a surge of energy, but you will also get a boost of vitamin C at almost no calories!
Pineapples (15 mg Vitamin C per 2 slices)
Pineapples are not only sweet and delicious but also fruits relatively rich in vitamin C. They can also reduce inflammation and improve symptoms of arthritis. Loaded with essential nutrients, pineapples aid digestion and speed recovery after surgery or exercise.
These deliciously juicy fruits are really easy to add to your diet as a snack, fruit salad, or in smoothies. Keep in mind to not eat pineapple on an empty stomach because it may cause acidity.
More Healthy Foods And Recipes
I hope you learned something new and start incorporating the foods in our list of fruits highest in vitamin C! If you’re wanting to eat healthy and improve your diet, check out these posts as well:
- 12 Energy Boosting Foods To Eat When Tired
- Refreshing Fruit Smoothies – 3 Ways
- 10 Low-Carb Fruits That Won’t Spike Your Blood Glucose
- 1 cup frozen berries
- 1 banana, medium
- 1 cup milk
- cinnamon (optionally)
- Add all ingredients to your blender, blend until smooth and serve immediately.
- If the smoothie turns out too thick for your taste - add some more milk, if too liquid - add more fruit.
Amount Per Serving: Calories: 298Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 20mgSodium: 118mgCarbohydrates: 56gFiber: 10gSugar: 36gProtein: 11g