Vitamin C is a water-soluble vitamin found in many foods, especially fruits and vegetables. It is known to be a potent antioxidant with positive effects on skin health and immune function.
It is also essential for collagen synthesis, connective tissue, bones, teeth, and small blood vessels. The human body cannot produce or store vitamin C. Therefore, regular intake of adequate amounts of vitamin C is essential.
The current daily intake (DV) for vitamin C is 90 mg. Symptoms of deficiency include bleeding gums, frequent bruising and infection, poor wound healing, anemia, and scurvy. Here are the fruits with the most vitamin C.
1. Rose hips
Rose hips are small, sweet fruits from the rose plant. It is rich in vitamin C. About six rose hips provide 119 mg of vitamin C. Collagen synthesis requires vitamin C, which supports skin integrity as we age.
Studies have found that vitamin C can reduce sun damage to the skin, reduce wrinkles, dryness, and discoloration, and improve its overall appearance. Vitamin C also aids in wound healing and inflammatory skin conditions such as dermatitis.
One green chili contains 109 mg of vitamin C or 121% of the daily value. By comparison, one red pepper provides 65 mg or 72 percent of the DV. Additionally, peppers are rich in capsaicin, the compound that gives peppers their spiciness.
Capsaicin can also reduce pain and inflammation. There's also evidence that about a tablespoon (10 grams) of red chili powder may help increase fat burning.
Guava contains 228 mg of vitamin C per 100 grams. This pink-fleshed tropical fruit is native to Mexico and South America. One guava contains 126 mg of vitamin C or 140% of the daily value. It is especially rich in the antioxidant lycopene.
Eating 400 grams of peeled guava per day, or about 7 slices of this fruit, significantly lowered their blood pressure and total cholesterol levels.
Lychees contain 72 mg of vitamin C per 100 grams. Lychee contains an average of 7.5% vitamin C. Lychees also contain omega-3 and omega-6 fatty acids, which are good for the brain, heart, and blood vessels.
This fruit provides a good amount of vitamin C, which is known for its role in collagen synthesis and blood vessel health. The study found that those with the highest intake of vitamin C had a 42% lower risk of stroke.
For every extra serving of fruit or vegetable, the risk was reduced by another 17%.
Blackcurrants contain 181 mg of vitamin C per 100 grams. Half a cup of blackcurrants contains 112% vitamin C, which may help reduce chronic inflammation. Antioxidative flavonoids called anthocyanins give them their rich dark color.
Studies have shown that a diet rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases.
Kiwis contain 93 mg of vitamin C per 100 grams. A medium-sized kiwi provides 79% of vitamin C, which is good for blood circulation and immunity. Research suggests that vitamin C-rich kiwi may help reduce oxidative stress, lower cholesterol, and boost immunity.
The study found that eating 2-3 kiwis a day for 28 days reduced platelet stickiness by 18% and triglycerides by 15%. This may reduce the risk of blood clots and stroke.
The study found that eating two kiwis a day for 4 weeks increased white blood cell activity by 20%. After a week, vitamin C levels in the blood returned to normal, increasing by 304%.