Best fruit sources for vitamin C

Vitamin C is a necessary nutrient that is essential for maintaining a healthy immune system and does several things for the body. With regards to acquiring ascorbic acid, nature gives us a bountiful exhibit of organic products that are delectable as well as loaded with this fundamental supplement.

We'll look at the best fruit sources of vitamin C, talk about the health benefits they provide, and give you some creative ideas for including them in your meals and snacks. Get ready to discover the juicy, tangy, and refreshing fruits that can provide you with a vibrant dose of vitamin C to support your overall well-being.

Why is Vitamin C Important?

Alongside many other crucial nutrients our body requires, Vitamin C plays several vital roles in the upkeep of a human system. Some of these are:

• Absorption of iron: Non-heme iron, which can be found in plant-based foods like beans, nuts, and leafy greens, is better absorbed by vitamin C. This helps vegans, who may be more likely to suffer from iron deficiency. 

• Wound Healing: Vitamin C can help heal a wound by supporting tissue repair and regeneration.

• Collagen: One of the core nutrients in creating collagen is Vitamin C. Collagen is a protein that gives shape to the skin, bones and different tissues in the body. Skin, teeth, bones, and blood vessels all need collagen to stay healthy.

• Immune System: Vitamin C helps to safeguard cells from danger and supports the immune system in warding off diseases.

• Neurotransmitters: Vitamin C is responsible for the production of Neurotransmitters, which is a vital element in brain functions.

Vitamin C Deficiency (Scurvy)

Scurvy, is a condition that occurs due to a prolonged lack of adequate vitamin C (ascorbic acid) in the diet. Vitamin C is an essential nutrient required for the synthesis of collagen, a protein that helps maintain the structure of blood vessels, bones, and skin. It also acts as an antioxidant and plays a crucial role in supporting the immune system, promoting wound healing, and aiding in the absorption of iron.

Symptoms of vitamin C deficiency may include:

• Fatigue and weakness
• Joint and muscle aches
• Easy bruising and slow wound healing
• Dry, damaged skin and hair
• Swollen and bleeding gums
• Frequent infections
• Anaemia (low red blood cell count)
• Mood changes, such as irritability or depression

If left untreated, severe vitamin C deficiency can lead to complications, like anemia, gum disease, poor wound healing, and even death in extreme cases.

To prevent and treat vitamin C deficiency, it is important to consume an adequate amount of vitamin C-rich foods regularly.

How much Vitamin C should you take in a day?

How much Vitamin C you put in your system per day depends on different things, like your age, sex and health. Usually for adults, the recommended daily intake is 75 mg for women and 90 mg for men. However, these values have been seen to be high in instances where an individual is sick or pregnant. The maximum daily intake for vitamin C, also known as the tolerable upper intake level (UL), is the highest amount of a nutrient that is unlikely to cause adverse effects in healthy individuals. The various ranges for people of all ages are:

• Infants (0-6 months): 400 milligrams (mg)
• Infants (7-12 months): 600 mg
• Children (1-3 years): 400 mg
• Children (4-8 years): 650 mg
• Children (9-13 years): 1,200 mg
• Adolescents (14-18 years): 1,800 mg
• Adults (19 years and older): 2,000 mg

Benefits of consuming Vitamin C Rich Fruits

Consuming fruits rich in vitamin C offers numerous health benefits due to the essential role this nutrient plays in the body. Here are some key benefits of including vitamin C-rich fruits in your diet:

• Boosts the Immune System: Vitamin C is well-known for its immune-boosting properties. It helps support the function of various immune cells and enhances the body's ability to fight off infections and illnesses. Adequate vitamin C intake from fruits can help strengthen the immune system and reduce the duration and severity of common colds and respiratory infections.

• Powerful Antioxidant Activity: Vitamin C is a potent antioxidant that helps protect cells from damage caused by harmful free radicals. By neutralizing these free radicals, vitamin C helps reduce oxidative stress and inflammation, which are associated with various chronic diseases, including heart disease, cancer, and neurodegenerative disorders.

• Enhances Iron Absorption: Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. Consuming fruits rich in vitamin C along with iron-rich plant foods, such as legumes or leafy greens, can help improve iron absorption and prevent iron deficiency anaemia.

• Supports Collagen Production: Collagen is a vital protein that provides structure to the skin, bones, tendons, and blood vessels. Vitamin C plays a crucial role in collagen synthesis, helping maintain the health and integrity of these tissues. Consuming vitamin C-rich fruits can promote healthy skin, wound healing, and joint health.

• Reduces the Risk of Chronic Diseases: Adequate vitamin C intake has been associated with a reduced risk of chronic diseases. Studies have shown that higher consumption of fruits rich in vitamin C is linked to a decreased risk of heart disease, stroke, certain cancers (such as lung, breast, and colon), and age-related macular degeneration (a leading cause of vision loss).

• Supports Brain Health: Vitamin C is found in high concentrations in the brain, where it serves as an antioxidant and supports cognitive function. It helps protect brain cells from oxidative stress and may contribute to a lower risk of cognitive decline and neurodegenerative disorders, such as Alzheimer's disease.

• Promotes Skin Health: Vitamin C is essential for the production of collagen, which plays a key role in maintaining the health and elasticity of the skin. Consuming vitamin C-rich fruits can contribute to a healthy complexion, help prevent skin ageing, and support the healing of wounds, scars, and blemishes.

Side Effects of Taking Too Much Vitamin C

Even though vitamin C is an absolutely necessary nutrient, taking in an excessive amount can cause side effects. Some of the most frequent negative effects of taking too much vitamin C are:

• Iron overload: Overdosing on vitamin C can boost the absorption of iron from food and supplements, while this is good, in excess it can lead to an iron overload in individuals with a predisposition to iron accumulation.

• Kidney stones: High Vitamin C consumption levels may raise the risk of kidney stones, particularly in people who have a history of kidney stones or other kidney problems.

• Interference in medical examinations: Vitamin C taken in large quantities can cause inaccurate results from certain medical tests, like those that measure glucose and cholesterol levels.

• Gastrointestinal Issues: It is possible to experience gastrointestinal symptoms such as diarrhoea, nausea, abdominal cramps, and bloating if you consume a high dose of vitamin C

These side effects are regularly just seen at extremely high portions of vitamin C. In most cases, consuming moderate amounts of vitamin C from food sources or supplements is safe and beneficial for overall health.

Top fruits rich in Vitamin C

While vitamin C is usually associated with citrus fruits such as oranges, there are other fruits you may not have known that are also excellent sources of this nutrient.  A few of the best are:

1. Oranges

Ask anyone for a source of Vitamin C and one of the first names that'll come up would be Oranges. Oranges are rich in folate, potassium, and other antioxidants that can help support immune function and prevent chronic diseases, a medium-sized orange provides around 70 mg of vitamin C. 

2. Strawberries

You'll be surprised to know that this luscious red fruit that is packed with vitamin C—one cup of sliced strawberries contains approximately 90 mg of vitamin C. They are also a good source of manganese, fibre, and other antioxidants that can support cognitive function and prevent cancer.

3. Papayas

Papayas are a tropical fruit bursting with Vitamin C. One medium-sized papaya contains around 95 mg of vitamin C. They are high in fibre, and potassium, and assist with digestive health.

4. Kiwis

One medium-sized kiwi contains approximately 70-80 mg of vitamin C. Kiwis are high in fibre, and potassium, as well. They may also support heart health thanks to their anti-inflammatory properties.

5. Guavas

Guavas are a tropical fruit that has around 125 mg of Vitamin C. Guavas are also high in antioxidants that can assist with supporting digestive well-being and forestall illnesses.

6. Pineapples

A cup of pineapple contains around 79 mg of Vitamin C. Pineapples are rich in bromelain, a chemical that can assist with decreasing swelling and further developing digestion.

7. Mangoes

This juicy fruit contains around 36 mg of Vitamin C. Mangoes are also a good source of dietary fibre, antioxidants, and other vitamins and minerals such as vitamin A.

Factors Affecting Vitamin C Content of a Fruit

While these fruits are rich in Vitamin C, there are certain reasons why their ascorbic acid content could be higher or lower. Factors such as:

1. Ripeness: The ripeness of a fruit can affect its vitamin C content. Generally, fully ripe fruits tend to have higher levels of vitamin C compared to unripe fruits. As fruits ripen, their vitamin C content increases until it reaches a peak, after which it may start to decline.

2. Storage and Handling: The way fruits are stored and handled after harvest can impact their vitamin C content. Exposure to light, heat, and air can lead to the degradation of vitamin C over time. To minimize vitamin C loss, it's best to store fruits properly, preferably in cool and dark conditions, and consume them soon after purchase.

3. Processing and Cooking: The methods used for processing and cooking fruits can affect their vitamin C content. Vitamin C is sensitive to heat and can be destroyed or significantly reduced during cooking or processing. Boiling fruits can cause vitamin C to leach into the cooking water. Steaming or microwaving fruits can help retain more of their vitamin C compared to boiling.

4. Exposure to Air and Oxygen: Vitamin C is an unstable compound that can degrade when exposed to air and oxygen. Cutting or slicing fruits exposes more surface area to oxygen, which can lead to the loss of vitamin C. It is recommended to consume freshly cut fruits immediately or store them in airtight containers to minimize vitamin C loss.

5. Duration and Methods of Storage: The duration and methods of storage can impact the vitamin C content in fruits. Prolonged storage, especially under unfavourable conditions, can lead to a gradual decline in vitamin C levels. Freezing fruits can help preserve their vitamin C content more effectively compared to long-term refrigeration.

6. Fruit Variety: Different fruit varieties can vary in their vitamin C content. For example, certain types of oranges may have higher vitamin C levels compared to others. When comparing vitamin C content between fruits, it's important to consider the specific variety being analyzed.

Ways to add these fruits to your meals

Fruits high in vitamin C can be delicious and simple to include in your diet. To get you started, here are some suggestions:

• Grilling fruits: Fruits like pineapples when grilled or roasted, can bring out their natural sweetness and add a unique flavour to your meals.

• Fruit salad: Make sure to include vitamin C-rich fruits, like pineapple and mango in your salad bowl.

• Add your fruits to cereal or oatmeal: Add slices of oranges, or strawberries to your morning oatmeal or cereal for a boost of vitamin C.

• Fruit Juices: Getting fresh fruits rich in Vitamin C and straining the juices is a great way to get water-soluble vitamin C in your system.

• Blend smoothies with fruits: For a healthy and energizing smoothie, combine your favourite vitamin C-rich fruits with yoghurt and ice.

• Eat fresh fruit: You can simply keep a bowl of fresh fruit on the counter to snack on throughout the day.

With these methods, you can boost your intake of vitamin C and enjoy a range of delicious and healthy flavours in your meals and snacks.

How to store fruits rich in Vitamin C?

You want to keep your fruits as fresh as possible before you eat them to bring out the best in their nutrients, To preserve the vitamin C content in fruits. Here are some tips for storing vitamin C-rich fruits:

• Choose ripe fruits: Fully ripe Fruits have the highest vitamin C content. Choose fruits that are fragrant, slightly soft to the touch, and have bright, vibrant colours.

• Keep fruits whole until you're ready to eat them: Fruits begin to lose more of their vitamin C content as soon as they are cut. When they are cut, they should be consumed within two days of being stored in an airtight container.

• Try not to overcook fruits: Overcooking fruits can result in a loss of Vitamin C content. Steaming or microwaving fruits for a brief period is a preferred cooking strategy over boiling or frying. 

• Store fruits in airtight containers: This will help prevent exposure to oxygen, which can lead to a loss of vitamin C over time.

• Keep fruits cool: Storing fruits in a cool environment like the refrigerator will help slow down the natural breakdown of vitamin C.

Vitamin C is a very infamous method of treatment or prevention for diseases like scurvy, it is a nutrient that can't be lived without. Fruits like the ones listed above possess a high content of Vitamin C and are often sought after to achieve a daily goal of nutrient intake, you can find fruits like these and more at our grocery store.