Which fruit provide the most vitamin C?

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In the cold seasons, the combination of cold and wet as well as strongly heated rooms causes an increased spread of cold viruses. Our body is weakened by the constant change in temperature and more susceptible to diseases. During this time our immune system can only react slowly to viruses.

Vitamin C or ascorbic acid can shorten or even prevent the duration of a virus infection. It promotes the development of our bones, teeth and connective tissue. In addition, vitamin C protects our body from cell-damaging substances such as free radicals and strengthens our immune system.

A further function of vitamin C is that it promotes the production of L-carnitine in combination with vitamin B6, niacin and iron. Carnitine is an amine that is produced in the liver, kidneys and brain. The amine ensures that body fats are converted into energy and prevents damage to our brain and circulatory system.

Vitamin C is also an antioxidant that strengthens our immune system and protects our cells from free radicals. We can absorb vitamin C through food and thus support our body in its immune defense.

Why does our body need vitamin C?

Our body needs vitamin C to strengthen our immune system. It also supports our body in the absorption and utilization of iron, which we consume through vegetables. Our body can’t produce iron itself. It’s a trace element that supports the process of oxygen transport. Iron is also found in our muscles and supplies them with oxygen. Another important function of iron is to support the cell division of our body.

In winter our skin gets less moisture from the air. As a result, the outermost protective layer of our skin becomes more porous and permeable and loses water more easily.

Due to the influence of the cold air, the supply of blood, oxygen and important nutrients to our skin is less good. Skin renewal also slows down. Therefore, it is important to protect our skin against the cold, especially in winter. Vitamin C is a stimulator of protein production and maintenance for our skin. It improves the structure of the skin surface and makes it more elastic.

With our recipe for a rich mango butter you can also supply your skin with vitamin C externally.

Taking vitamin C via food supplements

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In principle, we can get vitamin C through  food or through certain vitamin C preparations. However, it is not scientifically proven that high-dose vitamin C preparations can prevent or treat colds. The German society for nutrition (DGE), recommends to do without pills and powder with ascorbic acid anyway, since our daily food supply should contain enough vitamin C.

Nutritionists do not recommended dietary supplements, since are no substitute for a healthy diet. An exception could be a proven lack of vitamin C. Then food supplements should be co-ordinated with a physician.

Vitamin C can be taken not only through raw fruit, but also through processed fruit in the form of juices and jams or through vegetables. A balanced diet is therefore recommended.

How much vitamin C should we take daily?

The recommended daily requirement of vitamin C is between 95-110 mg according to current DACH reference values. Although this amount can be covered by many different foods, the vitamin C content of fruits and vegetables is difficult to detect in everyday life.

A lack of vitamin C means that our body is only poorly able to defend itself against pathogens. It also causes symptoms such as tiredness, weakness, muscle weakness and immune deficiency. Therefore, it’s important to supply our body with enough vitamin C.

Too much vitamin C can’t harm a healthy body. Our body absorbs the amount that covers its needs. It disposes of the excess vitamin C through our metabolic processes.

To make sure that you supply your body with enough vitamin C, you can find a list here of fruits with an especially high vitamin C content.

Fruits with a high vitamin C content

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1. Rose hip [Fructus cynosbati]hagebutte-vitamin-c-lieferant

Vitamin C content per 100 g: 500 mg

Season: September – October

Rose hips ripen on many wild rose species as an autumn fruit and have a fruity taste when eaten raw, as tea or jam.

 

 

2. Sea buckthorn [Hippophae rhamnoides]sanddorn-vitamin-c-lieferant

Vitamin C content per 100 g: 450 mg

Season: August – December

Since the sea buckthorn ripens from december into spring and provides ten times more vitamin C than citrus fruits, it serves us perfectly as a nutritional supplement in winter. This fruit is suitable for consumption as juice, jam or puree.

 

 

 

3.  Black currant [ribes nigrum]schwarze-johannisbeere-vitamin-c-lieferant

Vitamin C content per 100 g: 180 mg

Season: June – August

In Germany, currants only ripen for two months, but when processed as juice or jam, they can be preserved and consumed in winter.

 

 

 

4. Lemon [Citrus × limon]zitrone-vitamin-c-lieferant

Vitamin C content per 100 g: 53 mg

Season: all year

Lemons contain less vitamin C than some other fruits. It gets it’s reputation as a household remedy for colds because of its many nutrients that strengthen the immune system.

 

 

 

5. Orange [Citrus sinensis L.]orange-vitamin-c-lieferant

Vitamin C content per 100 g: 50 mg

Season: September – April

The orange is not only a Vitamin C supplier, but contains important minerals such as calcium and magnesium. These ensure the strength of our bones and teeth. Potassium, on the other hand, supports heart activity and muscle building.

 

 

6. Grapefruit [Citrus paradisi L.]grapefruit-vitamin-c-lieferant

Vitamin C content per 100 g: 40 mg

Season: October – May

Besides vitamin C, grapefruit also contains the bitter substance narigin, which can lower the cholesterol level and can positively influence the blood sugar level.

 

 

 

7. Red currant [Ribes rubrum]rote-johannisbeere-vitamin-c-lieferant

Vitamin C content per 100 g: 36 mg

Season: June – August

Whether fresh or as jam, red currants are low in calories and fat content. Therefore, they can serve as a healthy snack during winter.

 

 

 

8. Gooseberry [Ribes uva-crispa]stachelbeere-vitamin-c-lieferant

Vitamin C content per 100 g: 34 mg

Season: June – August

The gooseberry has beside its vitamin C content also a high vitamin A and vitamin E content. These vitamins help protect cells and tissue of our body. Gooseberry can be enjoyed raw or as a compote.

 

 

9. Tangerine [Citrus reticulata]mandarine-vitamin-c-lieferant

Vitamin C content per 100 g: 30 mg

Season: October – March

The tangerine, with its approximately 50 kcal, serves as a healthy snack during winter because it provides us with the mineral calcium or provitamin A, which stimulates the rebuilding of the collagen conjunctiva and can smooth our skin surface during the cold season.

Exotic fruits with hight vitamin C content

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Besides the fruits that are native to Europe or North America, there are also exotic fruits that can serve our body as excellent suppliers of vitamin C:

 

1. Gubinge / billy goat plum [Terminalia ferdinandiana]

Vitamin C content per 100 g: 2.300 to 3.150 mg

These small fruits can be enjoyed raw as a snack, but also processed as jam or fruit juice.

 

2. Camu camu [Myrciaria dubia]

Vitamin C content per 100 g: approx. 1.800 mg

The Camu camu fruit loses important nutrients the more ripe and flavorful it becomes. Therefore, it’s more likely to be found in juices or as a dietary supplement.

 

 3. Malpighia glabra [Malpighia glabra]

Vitamin C content per 100 g: 1.700 mg

Malpighia glabra provides the most vitamin C in this list. This fruit also contains other B vitamins and provitamin A, which support the functions of our immune system.

 

4. Common guava [Psidium guajava]

Vitamin C content per 100 g: 273 mg

The guava also has a low calorie count of 37 kcal per medium sized fruit and is therefore perfectly suited as a healthy snack.

 

5. Papaya [Carica papaya]

Vitamin C content per 100 g: 80 mg

Papaya is not only a good supplier of vitamin C, but also of magnesium and vitamin E, which support the functions of our organs.

 

6. Mango [Mangifera indica]

Vitamin C content per 100 g: 39 mg

The mango is a very good supplier of many different nutrients such as vitamin A, vitamin E and other B vitamins.

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