Which fruit juice provides the most vitamin C and can be consumed unlimitedly every day?

vitamin C - Ảnh 1. — A cup of fresh oranges provides 120% of the daily vitamin C requirement - Illustration photo

Many beverages, especially fruit juices, are rich in vitamin C and are a convenient way to get your daily dose.

Orange juice

One cup of fresh orange juice provides 120mg of vitamin C, which is 120% of the daily requirement, making it one of the best sources of vitamin C.

Orange juice also contains protective plant compounds such as flavonoid antioxidants, vitamins and minerals such as potassium and folate. Research suggests that drinking orange juice may benefit cognitive function and heart health, while improving overall diet quality.

Grapefruit juice

Grapefruit juice is a great source of vitamin C. One cup of grapefruit juice provides 93.4 mg of vitamin C, which is 104% of your daily vitamin C needs. Grapefruit juice is also high in vitamin A and powerful plant compounds, including carotenoids and flavonoids like naringin, which help the body control oxidative stress and inflammation.

Research shows that drinking grapefruit juice can increase blood levels of vitamin C and naringin, while enhancing the blood's ability to neutralize harmful free radicals.

Tomato juice

While fresh tomatoes contain a good amount of vitamin C, tomato juice concentrates contain significantly more vitamin C per serving. One 111g tomato provides nearly 20% of the daily vitamin C requirement, while a cup of tomato juice contains 123.3mg of vitamin C, or 136%.

In addition to vitamin C, tomato juice is also a rich source of potassium and lycopene, a plant pigment with powerful antioxidant and anti-inflammatory properties.

Pineapple juice

One cup of pineapple juice contains 25mg of vitamin C, which is more than 27% of your daily vitamin C needs, and also provides other essential vitamins and minerals, such as folate and B6.

Pineapple juice also contains antioxidant plant compounds, such as flavonoids and bromelain, an enzyme with powerful anti-inflammatory properties.

Lemonade

If you want to avoid the high calories and carbohydrate content of juice but still want a drink rich in vitamin C, lemon water is a good option.

Squeezing a fresh lemon or adding a spoonful of lemon juice to water can add a significant amount of vitamin C to your diet. One cup of lemon water provides 14.6 mg of vitamin C, which is more than 20% of your daily vitamin C needs.

How to choose healthy juice?

When choosing juice, keep in mind that not all juices are created equal in nutritional value. Here are a few things to consider when choosing a juice:

Choose 100% juice: Many juices, such as blends and fruit juices, contain added sugars, artificial colors, and flavors. When possible, choose products made from 100% juice.

Watch for added sugars: Avoid juices and drinks with added sugars, as consuming too much added sugar can lead to health problems, such as high blood sugar and liver disease.

Watch your sodium intake: Canned tomato juice and vegetable juice can contain a lot of added salt. To control added salt, choose a low-sodium variety if possible.

Note on portion size

Even 100% pure fruit juice is a concentrated source of natural sugars and carbohydrates. To help control sugar and calorie intake, consume in moderation, around 110-230ml per drink.

Consider supplement options: Some juices are fortified with nutrients like vitamin C, vitamin D, calcium, or iron, which provide a nutritional boost.

These options may be beneficial if you are consistently deficient in any of these nutrients in your regular diet.

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Source: https://tuoitre.vn/loai-nuoc-ep-trai-cay-nao-cung-cap-nhieu-vitamin-c-nhat-va-co-the-dung-khong-gioi-han-hang-ngay-2025120808563112.htm