According to Jessica G. Anderson, a nutritionist working in the United States, Vitamin C is essential for collagen synthesis, L-carnitine synthesis (a chemical necessary for metabolism), the formation of certain neurotransmitters, protein metabolism, as well as the formation and repair of connective tissues, muscles, bones, and blood vessels.
According to the U.S. National Institutes of Health (NIH), men over 19 years old need 90 mg of vitamin C per day. Women over 19 years old need 75 mg of vitamin C per day. Meanwhile, pregnant women and breastfeeding women need 85 mg and 120 mg of vitamin C per day, respectively.
Here are some fruits that are rich in vitamin C, according to Real Simple .
Orange
Oranges are well-known for being a fruit rich in vitamin C, with 70 mg of vitamin C in a medium-sized orange. This amount is similar across popular varieties of oranges, making it easy to supplement your body with vitamin C.
320g of guava contains up to 376mg of vitamin C.
Guava
320g of guava contains up to 376mg of vitamin C, far exceeding the body's daily requirement. Additionally, guava juice is also an effective source of vitamin C.
Kiwi
A medium-sized kiwi fruit contains up to 64 mg of vitamin C, along with fiber and many other micronutrients that help boost health and the immune system.
Strawberry
Strawberries are not only delicious and sweet, but also a rich source of vitamin C. Just 100g of strawberries can provide your body with up to 49mg of vitamin C, helping to boost your health and immune system.
Net
Cantaloupe is not only a refreshing treat but also provides many essential nutrients for the body. Just 177g of cantaloupe can provide the body with 58mg of vitamin C, helping to meet the daily vitamin C requirement.
Grapefruit
Half a medium-sized grapefruit provides 39 mg of vitamin C, and 180 ml of grapefruit juice provides up to 70 mg of vitamin C.
Apple
Apples are an easily accessible fruit and a rich source of fiber and vitamin C. Just one medium-sized apple a day can provide you with 8 mg of vitamin C.
Pineapple
Pineapple is a popular tropical fruit packed with essential nutrients such as fiber, vitamin B6, magnesium, iron, and calcium. In particular, pineapple is a rich source of vitamin C, with 79 mg of vitamin C in 225g of pineapple.
Cherry
Acerola cherries are a rich source of vitamin C, with over 1,000 mg of vitamin C in 104 g of acerola cherries.
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