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Five great fruits for vitamin C content

When we think about vitamin C and fruit, we all automatically picture oranges, and this connection is spot on. However, there are some others that you may not know about.

Here are the facts about oranges and details of another four fruits that you should eat to boost your levels of this vital vitamin.

Vitamin C in oranges

Oranges are indeed packed with this fantastic vitamin. In fact, all citrus fruit contains high levels of vitamin C. Eating just 100g of citrus fruit gives you 89% of your daily requirement, with 53.2mg of vit. C found in such portions.

It is better to eat fresh oranges rather than just the juice as, when exposed to oxygen, the amount of vitamin C in the fruit diminishes quickly.

Oddly, the skin contains as much vitamin C as the segments do, with some saying that eating a little of the pith helps your body to absorb more of the nutrients. Including orange peel in cakes or salad is a good way to enhance the flavour of your food, as well as getting vital nutrients.


King of the vitamin C fruits is Guava. It contains a staggering 228.3mg per 100g. That is 381% of your daily vitamin C needs.

You can eat guavas raw, but not everyone likes the odour. For this reason, many people cook it before eating. It can also make a lovely pie.

Green kiwis

Next on the list are green Kiwis, which have 92.7mg per 100g. This equates to 155% of your Daily Value (DV). The gold versions contain even more at 105.4mg per 100g.

Our favourite way to eat a kiwi is to cut the top off and eat it with a teaspoon. It is exactly like eating a boiled egg.


Our favourite, taste wise, are strawberries. They contain 58.8mgs of vitamin C per 100g, which is 98% of your daily needs.

Some people find strawberries a little tart. If this is the case, try sprinkling a quarter of a teaspoon of sugar over some cut up pieces of the fruit. After being left for 30 minutes, the juice from the strawberries will dissolve the sugar, making them very sweet.


Mangos are also great sources of vitamin C, containing 122.3mg per 100g. They are also a good source of vitamin A.

It is possible to enjoy mango grilled with a little sugar. If you sprinkle red chilli powder on top as well, you get another hit of vitamin C as it contains a whopping 143.7mg per 100g.

Fun ways to eat vitamin C

The great thing about these fruits is that they are easy to buy and, when in season, are not expensive. You can include any or all of them in a fruit salad or smoothie. They are also tasty cut up into cubes and sprinkled on your cereal.

Adding them to your lunch box is easy, as all you need is a small carton to hold them. To stop oxidization, add a little orange juice.

Most of these fruits are nice when dried, which can also be a great treat for kids.

With so many fruits being rich in vitamin C, there really is no need to miss out on this important nutrient.

Posted by Jennifer
May 27, 2014

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