We're all familiar with oranges and Vitamin C going hand in hand. When a cold is looming or we need an immunity kick, grabbing that piece of juicy citrus is our automatic response. But what if we told you that there's an entire universe of fruits waiting for you, offering an even bigger punch of this essential nutrient?
Vitamin C, also known as ascorbic acid, is a powerhouse antioxidant crucial for a healthy immune system, collagen production, iron absorption, and protecting our cells from damage. While oranges are a good source, relying solely on them might mean missing out on the incredible benefits – and delicious flavors – of other Vitamin C champions.
Are you ready to broaden your fruit horizons and boost your Vitamin C uptake? Here are some unlikely contenders. Additionally, our expert Pooja Singh, Senior Dietician, Sharda Hospital - Noida, shared some simple tips for adding them to your morning routine. Here is everything she shared with us.
Vitamin C Standouts You Might Be Missing Out On
1. Acerola Cherries
The tart, tiny fruits are the undisputed Vitamin C champion. “A single tiny acerola cherry may pack more Vitamin C than a whole medium orange!” Pooja exclaimed. Usually sold in supplement or frozen puree form, they provide a high dose of this essential nutrient.
Vitamin C Content: Up to 1700-2500 mg per 100g (much more than the approximately 53 mg per 100g found in oranges).
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2. Guava
This tropical fruit, with its lovely fragrance and sweet-tart taste, is yet another great source of Vitamin C. Fresh, juiced, or in jams, guava provides a wonderful means to enhance your immunity.
Vitamin C Content: About 228 mg per 100g.
3. Blackcurrants
These are dark, strong-tasting berries that are rich not only in antioxidants but also in a high Vitamin C content. They are commonly used in jams, juices, and desserts and are a strong and distinctive nutritional addition.
Vitamin C Content: About 181 mg per 100g.
4. Rose Hips
The roses' fruit, rose hips have long been used medicinally. They are extremely rich in Vitamin C and can be consumed in tea, jam, or in supplements.
Vitamin C Content: Around 170-200 mg for every 100g.
5. Lychees
Sweetly perfumed and sweet tropical fruit, lychees provide a surprising level of Vitamin C as well as their fragile flavor and juicy texture. Have them fresh as a cool snack or combine them in fruit salads.
Vitamin C Content: About 71.5 mg per 100g.
6. Papaya
This spicy orange fruit is not only tasty and full of digestive enzymes; it's also rich in Vitamin C. Eat it raw, in smoothies, or as an ingredient in a tropical salsa.
Vitamin C Content: Roughly 61 mg per 100g.
“Though the concentration of Vitamin C in these fruits is remarkable, using a mix of fruits in your diet provides a wider range of necessary vitamins, minerals, and antioxidants. This synergistic action can lead to general good health and well-being,” highlighted expert Pooja.
Ways To Add These Vitamin C Rich Fruits to Your Diet:
Smoothies: Mix acerola powder or frozen puree, chunks of guava, blackcurrants, or papaya into your breakfast smoothie for an added Vitamin C to start your day.
Fruit Salads: Prepare colourful fruit salads with sliced lychees, guava, and papaya mixed in with other fresh seasonal fruits.
Jams and Preserves: Prepare your own blackcurrant or rosehip jam for an added and tasteful spread chock-full of Vitamin C.
Teas and Infusions: Steep rose hip tea for a soothing and comforting Vitamin C shot.
Snacking: Fresh guava, lychees, or a few blackcurrants make for a healthful and energising snack.
Desserts: Use these fruits in desserts such as fruit tarts, crumbles, or sorbet for a healthful twist.
Salsas and Chutneys: Mix diced papaya into salsas for the taste of the tropics and a Vitamin C kick.
Bottomline
Though oranges will always have a strong place in our minds when we think of Vitamin C, trying out the varied realm of fruits can unlock even more nutrition values and introduce stimulating new tastes into your diet. By adding these Vitamin C-laden superstars to your diet, you can strengthen your immune system, promote general health, and have a tasty adventure throughout the fruit section. So, the next time you need a Vitamin C fix, look beyond the orange and find out the amazing power locked in the above-mentioned gems.