Vitamin C, also known as ascorbic acid, is a water-soluble vitamin often associated with improved immunity. But this popular micronutrient positively impacts our health in even more ways. If you’re a fruit lover, you’re in luck, because some of the best sources of vitamin C are the most popular fruits. Read this article to learn how vitamin C can benefit our health and the best sources of it, including many delicious fruits.
What effect does vitamin C have on the body?
Vitamin C is best known for its antioxidant properties. This means it supports your immune system by reducing inflammation and fighting free radicals. “Free radicals are unstable molecules that are naturally produced by the environment, such as pollutants, cigarette smoke, pesticides, and ultraviolet light,” says M.S., RD, CSSD, LD, ACSM EP-C, R.D. says Jessica G. Anderson. Registered dietitian at Top Nutrition Coaching. “Vitamin C is essential for the synthesis of collagen, the synthesis of L-carnitine (a chemical required for metabolism), the formation of certain neurotransmitters, the metabolism of proteins, and even the formation and repair of connective tissue, muscles, bones, and blood vessels. “We also need it,” Anderson said. she continues.
These effects are so pronounced that vitamin C intake is essential for cancer, autoimmune diseases, cataracts, age-related macular degeneration, rheumatoid arthritis, heart disease, neurodegenerative diseases (such as Alzheimer’s and Parkinson’s), and the common cold. , is associated with a reduced risk of premature aging. Anderson explains about the skin.
How much vitamin C do you need per day?
So, how much vitamin C should you aim to consume each day to reap these amazing benefits? Here are the recommended daily intakes for adults age 19 and older, according to the National Institutes of Health (NIH). (RDA) is:
- Men: 90 milligrams (mg) per day
- Women: 75mg per day
- Pregnant women: 85mg per day
- Lactating women: 120 mg per day
However, it is not uncommon for supplements to contain excessive amounts of vitamin C, sometimes exceeding 200 percent of the RDA in a single dose. The tolerable upper intake level (UL) for vitamin C for all adults is 2,000 mg. Continuous intake of more than this amount may have negative health effects. “Vitamin C can be a ‘pro-oxidant’, contributing to further cell damage and increasing the risk of adverse health effects for which (at recommended doses) vitamin C is known to be beneficial.” “There is,” Anderson said.
Common symptoms of vitamin C overdose include nausea, vomiting, diarrhea, and abdominal pain. Considering this, you should ideally focus on whole food sources of this antioxidant before resorting to supplements. However, it’s important to realize that the supplements you’re already taking may also contain vitamin C.
10 fruits rich in vitamin C
Speaking of whole food sources, many fruits are very rich in this water-soluble vitamin. Here are the top 10 fruits rich in vitamin C:
orange
Oranges are often closely related to vitamin C, so it may not be a shock to see them high on this list. One medium orange contains 70 mg of the vitamin. This amount should be similar for all orange varieties available at the grocery store.
guava
Although sometimes difficult to find on the market, guava is an excellent source of immune-boosting vitamin C. In fact, one cup contains a whopping 376 mg. If you can’t find guava at the grocery store, guava juice is also a great source of this micronutrient (check the nutrition facts label for exact amounts).
kiwi
Kiwi fruit, also known as kiwi, is not only juicy and delicious with a tart taste, it is also a highly nutritious fruit containing dietary fiber and several micronutrients, including vitamin C. One medium kiwi provides a whopping 64 mg of the vitamin.
strawberry
Strawberry season is almost here. Even if you can’t get your hands on locally grown strawberries, you can find them in almost every grocery store year-round, both fresh and frozen (although they may not be as sweet). Just half a cup contains 49mg of vitamin C.
papaya
This tropical fruit is also hard to find, but papaya is a great source of vitamin C. One cup of cut papaya contains 88 mg of the vitamin, and many 100 percent fruit juices containing papaya contain a similar amount.
cantaloupe
There are few things better than slices of cantaloupe eaten at the height of the harvest. But this sweet, juicy melon is not only super delicious, it’s also packed with nutrients like vitamin C. 1 cup contains 58 mg to help meet your daily needs.
grapefruit
Although the bitter taste of grapefruit may be off-putting to some people, many people start their mornings with this large citrus fruit. Half a medium-sized grapefruit contains 39 mg of vitamin C, while 3/4 cup of grapefruit juice contains a remarkable 70 mg.
apple
Few fruits are as readily available as the humble apple, making it a great choice when you need to boost your daily fiber (and vitamin C) intake. Regardless of type, one medium apple contains a modest (yet impactful) 8 mg of vitamin C.
pineapple
One of the most affordable tropical fruits in the grocery store, pineapple is rich in nutrients such as fiber, vitamin B6, magnesium, iron, and calcium. It’s also rich in vitamin C, with 79 mg per cup.
Cherry
A snack time favorite, cherries provide the perfect sweetness that will keep you satisfied until your next meal. Another good point is that it is rich in nutrients such as vitamin C. One cup of pitted sour cherries contains 15 mg of the vitamin. But acerola cherries are an incredible source, containing over 1,000mg per serving.
Other foods high in vitamin C
Other fruits rich in vitamin C include lemons, limes, lychees, persimmons, and blackcurrants. However, fruits are not the only food group rich in micronutrients. Green peppers, broccoli, snow peas, kale, chili peppers, banana peppers, kohlrabi, parsley, Brussels sprouts, rosehips, and tomatoes (technically fruits) are also great places to find vitamin C.
Add foods rich in vitamin C to your daily routine
There are many ways to incorporate these vitamin C foods into your daily life. Fruit sauces can be added to smoothies, oatmeal, overnight oats, chia pudding, baked goods, homemade jams, pancakes, salads, and more. Meanwhile, vegetable sauces can be included in pasta, rice dishes, egg recipes, casseroles, salads, coleslaw, soups, grain bowls, and more.
If you aim to consume at least two to three servings of the major sources listed here, you should be able to meet your daily vitamin C needs fairly easily without supplements.
conclusion
After all, vitamin C is definitely a healthy micronutrient that benefits the body from many different angles. That said, it’s important to avoid overdosing (which is associated with certain health risks) by focusing on whole food sources and being wary of supplements that contain excessive levels of vitamins. Thankfully, there are so many delicious fruits and vegetables rich in vitamin C that you can easily and deliciously meet your needs.
