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Fruits Containing Vitamin C

Vitamin C that is also known as ascorbic acid has a wide range of functions in the human body. It is essential for the immune system since it aids in the prevention and treatment of infections. Since Vitamin C is water-soluble, our body cannot store it; we have to consume it daily, so below are vitamin fruits names.

Vitamin C Fruits Chart

Fruits Name

Vitamin C per Cup

Vitamin C per 100g

Vitamin C per 200 Calories

Guava

377mg

(419% DV)

228mg

(254% DV)

671mg

(746% DV)

Kiwi

167mg

(185% DV)

93mg

(103% DV)

304mg

(338% DV)

Strawberry

98mg

(108% DV)

59mg

(65% DV)

368mg

(408% DV)

Orange

96mg

(106% DV)

53mg

(59% DV)

226mg

(252% DV)

Papaya

88mg

(98% DV)

61mg

(68% DV)

283mg

(315% DV)

Some other consisting Vitamin C is:

Acerola Cherries: Contains 822mg or 93% DV of Vitamin C in one-half cup.

Litchi: One litchi consists of approximately 7 mg and 7.5% DV of vitamin C.

How Much Vitamin C Do You Need a Day?

  • For adults ranging from the age of 19 to 64, around 40 milligrams of Vitamin C will require each day.
  • Your everyday diet should provide you with all of the vitamin C you require because it is a water-soluble vitamin that cannot get stored in your body.
  • Because vitamin C cannot be stored in the body, it must be consumed daily.

Benefits of Vitamin C

  • Maintaining Body Activities: All bodily tissues require it for growth, development, and repair. Vitamin C is engaged with various activities of our body that includes: creation of collagen,absorption of nutrients like iron, healing of wounds, immunity, and bone and tooth maintenance.
  • Body’s Protection from any Damage: Vitamin C is one of the several antioxidants found in our body that can provide us protection against harmful free radicals, toxicants, and pollutants like industrial or cigarette smoke that is able to build up with time in our body, causing severe diseases such as arthritis, heart diseases and even cancer.
  • Boosting Immune System: Vitamin C is an antioxidant that helps to maintain the natural defence system of our body. According to research, when you increase your vitamin C intake, it can boost your blood antioxidant levels by 30%. Vitamin C is helpful for maintaining the body's natural anti-inflammatory defences.
  • Maintaining High Blood Pressure: According to a study, by the intake of the vitamin, the arteries that carry blood from the heart becomes relaxed, resulting in lowering of blood pressure. Since these findings are encouraging, it is unclear whether the impact on blood pressure will last or not. Furthermore, patients with high blood pressure must not rely solely on vitamin C to address their condition.
  • Protects our Memorizing Power: Vitamin C is an extremely powerful antioxidant. Low amounts of this vitamin can result in problems with memory and thinking. Moreover, consuming a lot of vitamin C from fruits has been demonstrated to safeguard your thinking and memory as you become older. Vitamin C may help with ailments such as dementia (impaired ability to think and remember).

Problems Due to Deficiency in Vitamin C

The following are some of the early signs of vitamin C deficiency:

  • Weakness and exhaustion.
  • Muscle and joint aches and pains.
  • Bruising is simple.
  • Spots on your skin that resemble minor red-blue bruises.

Other signs and symptoms include:

  • Dried skin.
  • Splitting of hairs.
  • Gums that are swollen and discoloured.
  • Gum bleeding occurs suddenly and unexpectedly.
  • Nose bleeding
  • Wounds do not heal well.
  • Infections are causing problems.
  • Bleeding into joints, resulting in severe joint stiffness.
  • Structural changes in bones.
  • Tooth loss is a common problem.
  • Loss of weight.

The deficiency of Vitamin C can cause chest pain, nerve difficulties, high fever, and if it is not identified and treated on time, it can lead to bleeding within the brain in some people, then around the heart, can lead to death.

Cheap Sources of Vitamin C

Vitamin C can be found in a tremendous amount in a variety of natural foods, including fresh fruits. The richest fruit source of Vitamin C is as follows:

  • Indian Gooseberry: 445mg/100g
  • Mango: 28mg/100g
  • Oranges: 53mg/100g
  • Limes: 30mg/100g
  • Kiwi fruit: 93mg/100g
  • Strawberry: 59mg/100g
  • Cantaloupe: 40mg/100g
  • Acerola: 1600mg/100g
  • Guava: 228mg/100g
  • Cranberry: 13mg/100g
  • Litchi: 70mg/100gand other such citrus fruits.

The Bottom Line

Vitamin C is very important as it performs various useful functions in our body. It provides us immunity, maintains the connective tissue and also regulates the health of our heart. The fruits rich in Vitamin C are beneficial for our good health, and it also prevents us from various diseases. If you do not consume enough amount of Vitamin C, you can be harmful for your health.

While citrus fruits are the most well-known sources of vitamin C, this article has covered a wide range of fruits that are high in this vitamin. You can acquire enough Vitamin C by consuming some of the fruits listed above every day. Please let me know if you liked this article. Thank you very much!

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