Oct 092008
 

You’ve heard it so many times: Eat Vitamin C-containing fruits! Vitamin C is good for your health. And it’s true. But how do you know what fruit is the highest in Vitamin C?

I wanted to know the answer myself, so I did a research. I figured it would be of use to many, who ask themselves the same question while standing by the fruits section in the grocery store.

And, before I present you with the top 3 winners I want to provide some numbers about how much Vitamin C your body needs.

I need to point out that the current RDA recommendations for Vitamin C (60 mg a day) are, mildly said, outdated. And this is not a surprise for anybody. This dose is considered enough just to prevent a person from getting scurvy.

A well-documented study, conducted on healthy men in hospital settings revealed that a daily dose of 200mg is the minimum, required to maintain the tissues fully saturated with Vitamin C.

I personally consider anything below 1,000mg of Vitamin C a day as low (supplemental and food combined), and anything below 500mg as too low.

Some of you might argue that higher Vitamin C intakes are associated with kidney stone formation. An exceptionally large study makes things clear as to whether we should worry about that or not.

The study was conducted on 85,557 women over a period of 14 years. The reason was to find the relation between the intake of Vitamin B6 and C, and the risks of symptomatic kidney stones formation. What they found is definitely interesting.

It became clear that large doses of Vitamin B6 may decrease the risk of kidney stones but, cite “routine restriction of Vitamin C to prevent stone formation appears unwarranted”.

In my opinion, and I am sure you will agree with me, the study was large enough so that the old argument of high Vitamin C intake and kidney stones is put to rest.

Any way, to be safe let’s say an average person should consume at least 200 mg a day. As you can see from the table below, it’s enough to eat two kiwifruits to get that amount in your body.

You can achieve the same by eating three oranges as well. Of course you do that in the course of a day. Nobody said you have to eat them all at once.

That’s all good but keep in mind this. Choose fruits that are not completely ripe. The more a fruit ripens the less the Vitamin C in it. That holds true for most of the fruit.

But if you are like me and believe that a person should ingest at least 1,000 mg of Vitamin C a day then you will have to eat quite a few oranges. But, there is an easier way. Our top 3 highest in Vitamin C fruits can make the task of providing this vitamin from natural sources far easier.

Drum roll, please!

Below are the 3 highest in Vitamin C fruits

The numbers are for 100 grams of the fruit, which is close to 1 cup

What Fruit Is Highest In Vitamin C

Winner:
Kakadu plum (gubinge, billygoat, billy goat plum, murunga) – 2,907 mg per 100 g fruit – or almost 49 times of the recommended daily intake!

What Fruit Is Highest In Vitamin C

Second place:
Camu camu berry (camucamu, cacari, camocamo) – about 2,000 mg per 100 g fruit (spray-dried powder – 10,200 mg) - or almost 34 times of the recommended daily intake!

What Fruit Is Highest In Vitamin C

Third place:
Acerola
(west indian cherry), raw – 1,678 mg per 100 g fruit - or 28 times of the recommended daily intake!

Here is where a good Vitamin C supplement comes in use. Of course a Vitamin C supplement should be just that – a supplement.

You should always strive to provide as much as you can Vitamin C from natural sources. The rest of it, up till whatever amount you consider to be enough for good health and in the same time safe, you should provide from a supplemental Vitamin C.

In the end take this advice from me. Memorize the table below. It is always good to know what fruit is the highest in Vitamin C, which are commonly found in the fruit isle in grocery stores.

Remember, Vitamin C means health and longer life. There are numerous studies that prove this claim and none to say Vitamin C is bad for you! So, go for it whenever and wherever you can.

Fruit

Mg of Vitamin C per 100gr

How Much is in One Fruit (in mg)

Rating

Grapefruit

31.2

38.4 (medium)

Good

Guava

228.3

125.6 (with skin)

Best

Kiwifruit, green

98

74 (medium, without skin)

Best

Kiwifruit, yellow

120 to 180

108-162 (medium, without skin)

Best

Mango

28

57 (without refuse)

Good

Orange

53

70 (medium)

Best

Papaya

62

94 (small)

Good

Rosehip

1,500

Appr. 45 (one fruit)

Good

Strawberry

57

7 (one fruit)

Good

Tamarillo, red (Tree Tomato)

40

40 (one fruit)

Good

Reference:

Intake of vitamins B6 and C and the risk of kidney stones in women; Curhan, G. C., Willett, W. C., Speizer, F. E., Stampfer, M. J. J Am Soc Nephrol 10:4:840-845, Apr 1999

Two hundred milligrams of vitamin C may be an appropriate daily amount for healthy men; Dr. M. Levine; National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

Don't be shellfish...What Fruit Is Highest In Vitamin CWhat Fruit Is Highest In Vitamin CWhat Fruit Is Highest In Vitamin CWhat Fruit Is Highest In Vitamin CWhat Fruit Is Highest In Vitamin CWhat Fruit Is Highest In Vitamin C
What Fruit Is Highest In Vitamin CAbout author: Ivan Nikolov (107 Posts)

Ivan Nikolov is a former Top 5 Natural Bodybuilder, entrepreneur and health enthusiast. Ivan is an engineer by education, but his real passions are the human metabolism and how it is influenced by the environment. Most specifically, Ivan studies how nutritional stimuli affect our health in a positive and negative way. Ivan is also a fan of pushing the boundaries of the physical abilities of his body. He likes to perform exercises and training routines that have real application in day-to-day life. The emphasis is on core strength, coordination and the ability to handle his own body weight with ease. Lastly, Ivan is hungry for success and furthering of his personal development. He has had his own specialty healthy bakery for three years. He currently bolgs on health topics, attends Toastmasters Intl. public speaking meetings, reads a lot, develops functional foods recipes. Another area of development for Ivan is training his brain in critical thinking and reasoning.

What Fruit Is Highest In Vitamin C

  2 Responses to “What Fruit Is Highest In Vitamin C”

  1. actually, kiwi doesn’t come CLOSE to the highest source of vitamin c.

    kakadu plum(worlds highest C source) can have 12,000mg vitamin c per 100g.
    camu camu is 2nd highest
    and 3rd is probably acerola cherry

    • Hi Tony.

      Yes, you are absolutely right. This article was written a long time ago and I just updated. My diggin’ turned out the same results you mention: No. 1 Kakadu plum, No. 2 Camu camu and No. 3 Acerola cherry. The only difference with your comment was in the numbers: Acerola has close to 1,700 mg of Vitamin C for 100 g of fruit. I’m sure you meant Acerola powder and now raw fruit. It’s the same with Camu camu fruit and powder – the powder has 5 times as much as the whole raw fruit.

      Any way, thanks again for the note. It urged me to update the info in the article.

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