Which fruit has the highest vitamin C content? Top 10 High Vitamin C Fruits Ranking
Vitamin C is one of the essential nutrients for the human body and has many important functions such as antioxidant, immunity enhancement, and promotion of collagen synthesis. With the increase in health awareness, fruits with high vitamin C content have become a hot topic on the Internet recently. This article will combine the search data of the entire Internet in the past 10 days to reveal the ranking of fruits with the highest vitamin C content.
1. The role and daily requirement of vitamin C
Vitamin C (ascorbic acid) is a water-soluble vitamin that the human body cannot synthesize by itself and must be ingested through food. According to the reference intake of dietary nutrients for Chinese residents:
| crowd | Recommended daily intake (mg) | Tolerable maximum intake (mg) |
|---|---|---|
| adult | 100 | 2000 |
| pregnant woman | 115 | 2000 |
| lactating women | 150 | 2000 |
| Teenagers over 14 years old | 90-100 | 2000 |
2. The 10 fruits with the highest vitamin C content
According to the latest data from China’s food composition table, the vitamin C content per 100 grams of edible portion is ranked as follows:
| Ranking | Fruit name | Vitamin C content (mg) | Features |
|---|---|---|---|
| 1 | prickly pear | 2585 | Wild fruits with super high content |
| 2 | Sour dates | 900 | Traditional Chinese medicinal materials |
| 3 | Dongzao | 243 | High sweetness, available in autumn |
| 4 | kiwi | 62 | Sweet and sour, delicious and nutritious |
| 5 | strawberry | 47 | spring seasonal fruits |
| 6 | orange | 33 | Available all year round, cost-effective |
| 7 | Lemon | 22 | Mostly used for seasoning |
| 8 | grapefruit | 23 | autumn and winter fruits |
| 9 | mango | 23 | Tropical fruit representatives |
| 10 | pineapple | 18 | Contains bromelain |
3. The topic of high-dimensional C fruits that has been hotly discussed on the Internet recently
1.prickly pearIt has become a new Internet celebrity fruit: its search volume has increased by 300% in the past 10 days. It is called the "King of Vitamin C" because of its ultra-high vitamin C content. However, it tastes sour and is often processed into juice or preserves.
2.DongzaoThe right season: Autumn is the season for winter dates to be on the market. Its vitamin C content is 60 times that of apples. Recently, sales on e-commerce platforms have increased by 150% month-on-month.
3.kiwiVariety battle: Which one is better, golden kiwi or green kiwi? Experts point out that golden kiwi fruit is sweeter, but its vitamin C content is slightly better.
4.Vitamin C supplementThe best way: Recently, health bloggers have discussed that supplementing vitamin C through natural fruits is easier to absorb than synthetic vitamin tablets, and can obtain other nutrients at the same time.
4. How to scientifically eat high-vitamin C fruits
1.Eat fresh: Vitamin C is easily oxidized and should be consumed as soon as possible after cutting to avoid prolonged exposure to the air.
2.Reasonable combination: Vitamin C can promote iron absorption, and people with anemia can eat it with iron-rich foods.
3.avoid high temperatures: High temperature will destroy vitamin C. It is recommended to eat it raw or process it at low temperature.
4.principle of moderation: Although the vitamin C in natural fruits is not easy to be excessive, some fruits with high acidity may irritate the gastric mucosa.
5. Suggestions for selection of special groups of people
| crowd | Recommended fruits | Things to note |
|---|---|---|
| children | strawberries, oranges | Be aware of allergy risks |
| pregnant woman | Kiwi fruit, winter jujube | Control blood sugar fluctuations |
| elderly | grapefruit, orange | Be aware of drug interactions |
| diabetics | lemon, jujube | Control intake |
It can be seen from the analysis in this article that the vitamin C content of different fruits varies greatly. In our daily diet, we can choose a variety of high-vitamin C fruits to eat alternately according to seasonal changes and personal taste preferences, which can not only meet nutritional needs, but also enjoy the fun of food. Remember, a balanced diet is the key to good health!
check the details
check the details
en
