Vitamin C has received a great deal of attention, and for good reasons. The more we study it, the more we realize how diverse it is in protecting our health against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
So add more vitamin C to your life, but try to get it from natural foods like fresh vegetables and fruits; the body can better recognize nature's own creation and absorb the nutrients more effectively over man-made supplements. Here are the top 5 fruits rich in vitamin C (and orange is not one of them).
Top 5 fruits rich in vitamin C (based on 100g serving)
Guava — 218 mg of vitamin C, 17 g of sugar
Blackberry — 150 mg of vitamin C, 8 g of sugar
Red Bell Peppers — 80 mg of vitamin C, 6 g of sugar
Kiwi — 70 mg of vitamin C, 8.8 g of sugar
Strawberry — 60 mg of vitamin C, 5.1 g of sugar
Moving down the line, we have:
Kumquat — 55 mg of vitamin C, 16 g of sugar
Mango — 53 mg of vitamin C, 15 g of sugar
Orange — 49 mg of vitamin C, 10.6 g of sugar
I listed the sugar content as well because I want you to keep in mind that some fruits are really high in sugar and may not benefit your health if not eaten in moderation, or especially if you have diabetes or are trying to lose weight. If the latter were the case, you could get your vitamin C from red bell peppers or strawberries (which have a lot less sugar), rather than from guava or mango.
Check out this link to find out how much vitamins, minerals and sugar are in your favorite fruits and compare them to others. Learn to choose your fruits and portions wisely—especially if you have a goal to meet. Click here to see the Fruit Nutrition Facts Chart.