So far, many people think that the best source of vitamin C is oranges. Meanwhile, oranges are not fruit that have a lot of vitamin C. There are other fruits with much more abundant vitamin C. Vitamin C is one of the important vitamins needed by the body. The main function of vitamin C is to support cell growth and repair, increase the body’s immune system, and protect skin health.
This nutrient called ascorbic acid also helps prevent deficiency anemia by increasing the absorption of iron from food. Given these important benefits, it’s no wonder your body needs to consume vitamin C from food. One of the best sources of this vitamin are fruits. Here are some types of fruit with a very large content of vitamin C.
1. Guava
If you are looking for a fruit that has vitamin C, guava is definitely on the top row. One dimension guava fruit has more than 200 mg of ascorbic acid, far greater than the amount found in oranges. In addition to vitamin C, guava is also rich in fiber. According to a study in the Journal of Clinical and Diagnostic Research, the beneficial nutrients in guava can help lower blood pressure and cholesterol.
2. Papaya
Papaya is commonly known as a fruit to launch bowel movements. However, did you know that this brightly colored fruit is also rich in vitamin C? The content of vitamin C in half a papaya is 94 mg, slightly higher than an orange. Papaya fruit also contains fiber, vitamin A, environmental B vitamins (especially vitamins B6, B2, and B1), potassium, and calcium. Thanks to these contents, papaya can help the body’s metabolism, regulate blood pressure, and maintain eye health.
3. Kiwis
Another fruit that has large amounts of vitamin C is kiwi. One extra dimension kiwi fruit has as much as 64 mg of vitamin C, or the equivalent of 71% of the needs of an aged person in one day. Kiwi also has vitamins A, E, K, and various types of minerals. Uniquely, this fruit with ‘hairy’ skin has omega-3 fatty acids, a nutrient that is commonly found in fatty fish such as salmon.
4. Oranges
As a fruit that is known to be able to fight disease, the nutritional content of oranges is no joke. One more dimension orange has as much as 82.7 mg of vitamin C. This amount can be sufficient for 91% of the needs of people aged in one day. Oranges also contain lots of vitamins and minerals, especially vitamins B1, B9 (folate), and potassium. By consuming oranges, your body can also get antioxidants in the form of phenols and lycopene.
5. Strawberries
Half a glass (125 grams) of strawberries has 52 milligrams of vitamin C. Slightly below the content of vitamin C in oranges, but this in no way reduces the health benefits of strawberries. In addition to having vitamin C, strawberries also contain fruit that is rich in antioxidants. Several studies have shown that the antioxidants in strawberries may have the potential to lower the risk of cancer and neurological diseases and slow aging.
6. Pineapple
If you are getting bored with oranges, try replacing them with pineapples. Simply by consuming one large piece of pineapple, you can get 79.3 mg of vitamin C. This amount can meet 88% of your vitamin C needs in one day. Pineapple is also famous for its bromelain content contained in it. Bromelain is a digestive enzyme that helps break down protein in food and reduces bloating. This enzyme can also act as an anti-inflammatory agent.
7. Mango
Although not as much as the other fruits that have been mentioned, the content of vitamin C in mangoes always deserves to be reckoned with. Consumption of half a mango can provide vitamin C consumption of 60 mg, or the equivalent of 66% of daily needs.
Mangoes are also rich in fiber and phytochemicals, such as carotenoids and polyphenols. Several studies have shown that polyphenolic antioxidant compounds found in mangoes have the potential to reduce the risk of breast cancer and colon cancer.
8. Black currants
Blackcurrant is usually better known as the flavor of the drink. Meanwhile, fresh black currants contain vitamin C in quite large quantities, namely 101 mg for every one cup of fruit (56 grams). This fruit also has a compound called anthocyanin. Anthocyanin is melamine which gives black currant its black color as well as antioxidants which have the potential to reduce the risk of various chronic diseases, such as heart disease and cancer.
9. Lemons
The similarities between lemons and citrus fruits are not limited to their taste, but also their vitamin C content. A whole lemon complete with the skin has 83 mg of vitamin C, or the equivalent of 92% of the needs of people aged in one day.
Like other citrus fruits, lemons also have antioxidants, fiber, and phytochemicals. Several studies have confirmed that these three substances can maintain health and reduce the risk of heart disease. Meanwhile, one of the easiest ways to meet the needs of this vitamin is to eat fruit that has lots of vitamin C.