Which fruit has the most vitamin c
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Which Fruit Has the Most Vitamin C?
Vitamin C, also known as ascorbic acid, is a vital nutrient for human health, playing a crucial role in immune function, skin health, and the absorption of iron from plant-based foods. Various fruits are known for their high vitamin C content, but some stand out more than others. This article synthesizes findings from multiple research studies to identify which fruit contains the highest amount of vitamin C.
High Vitamin C Content in Indian Gooseberry
Indian Gooseberry (Emblica officinalis Gaertn.): Among the fruits analyzed, Indian gooseberry juice contains the highest concentration of vitamin C, with an impressive 478.56 mg per 100 ml. This makes it a superior source of vitamin C compared to many other fruits.
Cashew Apple: A Potent Source
Cashew Apple: Another fruit with a remarkably high vitamin C content is the cashew apple, which contains 203.5 mg per 100 ml of juice. This is significantly higher than the vitamin C content found in popular citrus fruits.
Kiwifruit Varieties
Kiwifruit (Actinidia species): The vitamin C content in kiwifruit varies widely among different cultivars. For instance, the A. deliciosa cv. Hayward contains 65.5 mg per 100 g, but other cultivars like A. arguta can have up to 185 mg per 100 g. This variability makes certain kiwifruit varieties excellent sources of vitamin C.
Blackcurrants and Strawberries
Blackcurrants and Strawberries: In Finland, blackcurrants have been found to contain an average of 137 mg of vitamin C per 100 g, while strawberries contain about 60 mg per 100 g. These berries are thus also significant sources of vitamin C.
Citrus Fruits
Citrus Fruits: Common citrus fruits such as oranges, grapefruits, and limes also contain substantial amounts of vitamin C. For example, oranges have been reported to contain between 420 to 780 mg per kg, depending on the season. Grapefruits and limes contain around 45 to 47 mg per 100 g.
Conclusion
While many fruits are rich in vitamin C, Indian gooseberry and cashew apple stand out as the top sources, with significantly higher concentrations than other commonly consumed fruits. Kiwifruit, blackcurrants, and strawberries also provide substantial amounts of this essential nutrient. Including a variety of these fruits in your diet can help ensure adequate vitamin C intake, supporting overall health and well-being.
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