5 Fruits That Contain Vitamin C

When we talk about vitamin C, the first things that come to mind are foods like lemons or oranges. However, in addition to these citrus fruits, there are many other fruits that contain vitamin C. Would you like to add them to your diet?

This time we are going to do a brief review of the importance of this nutrient for the body. Additionally, we want to share a list with 5 delicious fruits that you can consume in many ways in your day to day. Don’t stop trying them!

Importance of consuming vitamin C

As the National Institutes of Health website points out , vitamin C is a water-soluble vitamin that is found in many foods that are regularly consumed, especially fruits and vegetables. It is distinguished by its antioxidant effect, in addition to its ability to stimulate the body’s immune functions.

It is part of the essential nutrients, since the body cannot produce or store it. This means that, to avoid its deficiency, it must be taken every day in adequate doses. The recommended daily dose is 90 mg for an adult man and 75 mg for an adult woman.

You must bear in mind that the needs vary depending on age and gender, as you can well see in the table of recommended doses of the Spanish Society of Medical Oncology.

As a 2004 article published in Offam points out , a good absorption of vitamin C intervenes in different processes of importance for the body, such as:

• Prevention of chronic and inflammatory diseases.
• Formation of collagen and elastin.
• Control of blood pressure.
• Prevention of cardiovascular diseases.
• Strengthening the immune system and preventing infections.
• Reduction of uric acid levels in the blood.
• Better absorption of iron.
• Prevention of premature cellular aging.

• Skin care.

Vitamin C deficiency

Vitamin C deficiency can result in scurvy, which presents with bleeding, hyperkeratosis, and hematologic abnormalities. It usually occurs in the context of a decrease in intake or an increase in needs or losses.

People who are at risk for inadequate intake of the vitamin include patients in the following groups:

• The elderly.
• People with anorexia or cancer.
• Those with food allergies.
• People with restricted diets.
• People who abuse alcohol or tobacco.
• Patients who have received liver transplants.

5 fruits that contain vitamin C

Fruits are very easy to incorporate into the diet and are ideal for quickly obtaining different nutrients. Its delicious flavors facilitate the preparation of many recipes and, if that were not enough, they conquer the palate of all the members of the house.

1. Strawberries

Strawberries, in addition to being delicious and providing many nutrients, offer us a good amount of vitamin C.   A single large strawberry contains 11 mg and a 100 g portion provides us with 60 mg of vitamin C , according to data from the Spanish Foundation for Nutrition. They can be consumed on their own or added to smoothies and desserts.

2. Citrus

Citrus fruits such as lemons, oranges and mandarins are sources of vitamin C. However, they do not have as much amount as was thought in the past. For example, 100 grams of orange provides 50 mg of vitamin C.  For its part, 100 grams of mandarin contains about 35 mg.

3. Papaya

Data from the US Department of Agriculture indicate that each 100-gram serving of papaya provides us with 60.9 mg of vitamin C. It should be remembered that, additionally, it is an important source of dietary fiber, antioxidants and minerals.

4. Kiwi

Kiwis, also known as Chinese gooseberries, provide 59 mg of vitamin C in 100 grams. Among other things, kiwis also provide significant doses of vitamin K and E, folic acid, potassium, and fiber. Therefore, it would be suitable to help improve immune functions and digestive health. 

5. Guavas

It is considered that a serving of 100 grams would provide us with approximately 228 mg of vitamin C. They would also be a natural source of antioxidants, potassium, fiber and other important nutrients that contribute to maintaining well-being. In addition, it is easy to add to the diet, as it goes very well in juices, desserts, cakes, among others.

Did you know these fruits that provide vitamin C? Don’t stop eating them! They are very delicious and allow you to vary your diet, in addition to reaching the recommended daily dose of vitamin C.