Fruits High in Vitamin C
Vitamin C is an ion made up of ascorbic acid. It is an essential nutrient in the human diet as well as in the diets of other types of animals. The recommended daily intake of vitamin C is 60 - 95 mg or more.
Vitamin C is known for its antioxidants and its ability to strengthen the immune system. It aids in the absorption of iron as well as maintaining healthy body tissues. Its is also a natural antihistamine, preventing histamine release and increasing the rate at which histamine is detoxified.
The best way to ensure that your getting enough of any vitamin is by eating natural foods that are rich in the vitamin. The Following are Fruits that contain natural vitamin C.
Peppers and Berries
Red Bell Peppers: Believe it or not sweet peppers are a fantastic source of Vitamin C. Weather or not you choose to cook them, the bell peppers will still contain the vitamin (Although the cooking proses will release a portion of the vitamins). Bell peppers are great in stir fries, fajitas, on top of salads, and you can even stuff the peppers yourself with your favorite meats and cheeses. Red bell peppers have about 140 mg of vitamin C per cup when their raw.
Green Bell Peppers: The green sweet peppers have less vitamin C than the red ones with about 60 mg in a cup when their raw. I would recommend mixing the green and the red peppers together for more flavor as well as a terrific amount of the vitamin.
Strawberries: These common and delicious berries contain approximately 50 mg in a cup. Strawberries are wonderful in banana smoothies and are a great way to add nutritional value to desserts. In my opinion, strawberries are one of the best for making summertime refreshments.
Kiwi: These small and fun to eat fruits are packed with approximately 75 mg of vitamin C. Their great with yogurt, on top of tarts, in a fruit salad or cocktail or simply by themselves.
Acerola Cherries: This wild cherry has more vitamin C than any other fruit. Their are about 1680 mg of vitamin C in every 100 grams of fruits. The acerola cherry is also high in A and B vitamins.
Citrus Fruits
Oranges: One of the fruits most commonly known to contain vitamin C are oranges. An orange will generally contain around 70 or 80 mg of vitamin C per cup of juice. Oranges are great by the slice and the juice contains just as much, if not more, vitamin C.
Grape Fruits: Similar to the orange but larger in size, the grape fruit has a sweet and tart taste. Grapefruits also contain about 80 mg of Vitamin C.
Lemons and limes: Lemons have about 46 mg of vitamin C per 100 mg where limes only have around 30. You could mix both together for a fresh lemon-limeaide and a nice Vitamin C boost!
Tropical Fruit
Guava: A delicious, uniquely flavored, tropical fruit that contains almost 200 mg of vitamin C. Guava is delicious by itself and can be used to create amazing sauces for savory dishes.
Pineapple: Another delicious tropical fruit, the sweet and tasty pineapple has over 100 mg of vitamin C in a cup of juice. Pineapple is also a wonderful source of manganese, a mineral that is useful to your body.
Mango: This tropical fruit contains 36 mg of vitamin C for every 100 grams of mango. Mangoes can have different taste and texture depending on where they were grown. Most mangoes are sweet and have a slightly fibrous texture. Mangoes are great for just about any kind of cooking and they go well with alcoholic beverages.
