Vitamin C is an essential nutrient that supports the immune system, promotes healthy skin, and aids in the absorption of iron. Since the body does not produce or store Vitamin C, it is crucial to obtain it from dietary sources. While citrus fruits are widely recognized for their Vitamin C content, many other fruits provide significant amounts of this vital nutrient. Here’s a look at some of the best fruits to supplement your Vitamin C intake.

1. Oranges and Citrus Fruits

Oranges, lemons, limes, and grapefruits are among the most popular sources of Vitamin C. A single medium-sized orange contains approximately 70 mg of Vitamin C, covering a significant portion of the daily recommended intake.

2. Kiwi

Kiwi is a powerhouse of Vitamin C, offering about 71 mg per fruit. It is also rich in fiber and antioxidants, making it an excellent choice for overall health.

3. Strawberries

A cup of strawberries provides about 89 mg of Vitamin C. These delicious berries are also packed with antioxidants, which help combat oxidative stress and inflammation.

4. Pineapple

Pineapple contains around 79 mg of Vitamin C per cup and offers digestive benefits due to its bromelain content, an enzyme that helps break down proteins.

5. Papaya

One cup of papaya delivers approximately 88 mg of Vitamin C, along with other essential nutrients like folate, fiber, and carotenoids that support overall well-being.

6. Guava

Guava is one of the richest sources of Vitamin C, with a single fruit providing about 126 mg. It also boasts antibacterial properties and is great for digestive health.

7. Mango

Mangoes are not only delicious but also a good source of Vitamin C, with about 60 mg per fruit. They also supply a healthy dose of Vitamin A and fiber.

8. Acerola Cherries

Acerola cherries are an exceptional source of Vitamin C, containing up to 1,700 mg per 100 grams. These cherries are often used in Vitamin C supplements due to their high concentration.

9. Blackcurrants

These small berries pack an impressive 181 mg of Vitamin C per cup. They are also rich in flavonoids and antioxidants that contribute to cardiovascular and immune health.

10. Watermelon

A refreshing summer fruit, watermelon provides around 12 mg of Vitamin C per cup. It is also hydrating and contains beneficial amino acids for muscle recovery.

Conclusion

Incorporating these fruits into your diet can help you meet your daily Vitamin C needs naturally. Whether enjoyed fresh, in smoothies, or as part of a balanced meal, these nutrient-rich fruits offer a delicious way to support your immune system and overall health.