{"id":74284,"date":"2025-08-17T23:53:17","date_gmt":"2025-08-17T23:53:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/74284\/"},"modified":"2025-08-17T23:53:17","modified_gmt":"2025-08-17T23:53:17","slug":"these-10-fruits-have-the-most-vitamin-c-and-the-top-pick-is-a-complete-surprise","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/74284\/","title":{"rendered":"These 10 Fruits Have the Most Vitamin C\u2014And the Top Pick Is a Complete Surprise"},"content":{"rendered":"

Key Takeaways<\/p>\n

Vitamin C supports far more than immunity\u2014it helps with collagen production, iron absorption, brain function, and even heart health.<\/p>\n

While citrus fruits are great sources, lesser-known options like acerola cherries, guava, and blackcurrants contain significantly more vitamin C per serving.<\/p>\n

Getting your daily vitamin C from whole fruits also adds fiber, antioxidants, and other essential nutrients, making them a smart, multitasking snack.<\/p>\n

Also known as ascorbic acid, vitamin C<\/a> is a micronutrient well-known for boosting the immune system. \u201cIt’s most popular for supporting immune health<\/a> and protecting the body from free radical damage,\u201d explains registered dietitian Amy Davis, RDN. This, combined with its anti-inflammatory properties, make it the ultimate immunity nutrient. But its body-wide benefits don\u2019t end there.<\/p>\n

\u201cVitamin C helps the body produce collagen, which keeps skin, blood vessels, and bones strong,\u201d explains Eliza Whitaker, MS, RDN, dietitian and founder of Nourished Nutrition and Fitness. The role vitamin C plays in collagen production<\/a> bodes well for tissue and wound healing as well.<\/p>\n

\u201cIt also provides brain and nervous system support through its role in neurotransmitter production,\u201d Katherine Brooking MS, RD, founder of Nutrition News Update (NNU) adds. This can translate to improved mood<\/a> and focus throughout the day.<\/p>\n

This well-loved micronutrient supports energy production and nutrient absorption, too. \u201cVitamin C also aids in the absorption of iron<\/a> from foods, supporting energy levels and blood health,\u201d Whitaker explains. These benefits can be particularly helpful for vegans<\/a>, vegetarians, or those with certain types of anemia.<\/p>\n

\u201cAdditionally, vitamin C contributes to cardiovascular health<\/a> by helping manage blood pressure and lowering blood uric acid levels, potentially protecting against heart disease and gout,\u201d shares Davis.<\/p>\n

According to the National Institutes of Health, adult women (those over the age of 19) require at least 75 milligrams (mg) of vitamin C per day, while adult men need 90 mg. There are a range of different vitamin C-rich foods to help you meet these needs\u2014including a variety of fruits. Read on to discover 10 of the best fruits to reach for when prioritizing vitamin C.<\/p>\n

Meet Our Expert<\/p>\n

Katherine Brooking MS, RD<\/a>, founder of\u00a0 Nutrition News Update (NNU)
Amy Davis, RDN<\/a>, a registered dietitian based in New Orleans, Louisiana<\/p>\n

Eliza Whitaker, MS, RDN<\/a>, registered dietitian and founder of Nourished Nutrition and Fitness<\/p>\n

The Best Fruits, Ranked by Vitamin C Content<\/p>\n

When it comes to foods high in vitamin C, these 10 fruits are hard to beat.<\/p>\n

01 of 10<\/p>\n

Acerola Cherries\"Somchai<\/p>\n

Somchai Sookkasem \/ Getty Images<\/p>\n

Vitamin C Content: 1,650 mg per one cup<\/p>\n

For the most potent source of vitamin C that\u2019s (somewhat) commonly available, look no further than acerola cherries. One cup of these tart cherries boasts an astounding 1,650 mg of vitamin C! \u201cAs one of the most concentrated natural sources of vitamin C, acerola cherries are also rich in flavonoids<\/a>, carotenoids, and anthocyanins that may support immune and cellular health. I buy them frozen and blend them into smoothies<\/a>,\u201d shares Brooking. You can also add them to baked goods, oatmeal, juices, sauces, and jellies.<\/p>\n

02 of 10<\/p>\n

Guava\"AdisRenaud<\/p>\n

AdisRenaud \/ Getty Images<\/p>\n

Vitamin C Content: 376 mg per one cup<\/p>\n

Guava\u2019s loaded with vitamin C, but that\u2019s just the tip of the iceberg when it comes to its many health perks. \u201cGuava<\/a> is also rich in lycopene and fiber, which may help reduce risk of cancer,\u201d says Davis. It also contains potassium<\/a>, which promotes heart health by regulating heart rate and blood pressure. This tropical fruit is perfect in smoothies or fruit salads. \u201cPlus, guava can also be eaten with a sprinkle of chili, lime, and salt, or used in mocktails,\u201d Davis adds.<\/p>\n

03 of 10<\/p>\n

Blackcurrants\"Aleksandr<\/p>\n

Aleksandr Kuzmin \/ Getty Images<\/p>\n

Vitamin C Content: 203 mg per one cup<\/p>\n

Though less popular in many American households, blackcurrants are both delicious and nutritious. \u201cThese little berries contain more vitamin C than oranges, and are also high in anthocyanins, supporting vascular and eye health<\/a>. One of my favorite scone recipes uses blackcurrants,\u201d Brooking explains. And beyond scones, these tart, blueberry-like fruits are absolutely delicious in smoothies, sorbet, sauces, and dressings, too.<\/p>\n

04 of 10<\/p>\n

Lychee\"Getty<\/p>\n

Vitamin C Content: 136 mg per one cup<\/p>\n

Lychee isn\u2019t just an irresistible martini or tropical fruit salad<\/a> ingredient, it\u2019s also packed with nutrition! Aside from its noteworthy vitamin C content, lychee boasts notable amounts of potassium and immune-boosting copper. While sometimes trickier to track down at the grocery store, lychee is delicious in smoothies, baked goods, salsa<\/a>, mocktails, and custard\u2014when you can find it!<\/p>\n

05 of 10<\/p>\n

Kiwi\"Maximilian<\/p>\n

Maximilian Stock Ltd.\/Photolibrary\/Getty Images<\/p>\n

Vitamin C Content: 106 mg per one cup<\/p>\n

\u201cKiwis<\/a> are packed with vitamin C and also contain fiber that helps leave you fuller longer, stabilizes blood sugar levels, and helps lower LDL (low-density lipoprotein, the \u2018bad\u2019 kind) cholesterol levels,\u201d shares Whitaker. You\u2019ll also fiber heart health-boosting potassium<\/a> in this fuzzy fruit. Plus, there are so many ways to enjoy kiwi, from yogurt bowls and smoothies to chia seed pudding and fruit salads. \u201cI love having kiwis by themselves, in a smoothie, or in a fruit salad. Pro tip\u2014leave the skin on your kiwi to get 50 percent more fiber. If the texture isn\u2019t your favorite, opt for a Sun Gold yellow kiwi; their skin is smoother than the green kiwis,\u201d Whitaker adds.<\/p>\n

06 of 10<\/p>\n

Strawberries\"\"<\/p>\n

Vitamin C Content: 89 mg per one cup<\/p>\n

\u201cStrawberries<\/a> are packed with vitamin C and antioxidants like anthocyanins. They help with heart health, blood sugar control, skin health<\/a>, and provide anti-inflammatory benefits<\/a>,\u201d explains Whitaker. Folate is another important nutrient found in these summer berries. \u201cI enjoy them fresh, in oatmeal<\/a> and salads, and also use them in just about all of my smoothies,\u201d says Brooking. Meanwhile, Davis loves, \u201cstrawberries in a spinach, feta, and pecan salad, or dipped in dark chocolate for a healthy treat.\u201d They also just so happen to be the perfect yogurt and granola bowl topping!<\/p>\n

07 of 10<\/p>\n

Papaya\"Maren<\/p>\n

Maren Caruso\/Getty Images<\/p>\n

Vitamin C Content: 88 mg per one cup<\/p>\n

Papaya<\/a> is not just a fantastic source of vitamin C, you\u2019ll also find meaningful amounts of potassium, folate<\/a>, and vitamin A in this vibrant fruit. Folate is crucial for healthy development, while vitamin A supports eye health. \u201cPapaya also contains enzymes (like papain) to support digestion and gut health<\/a>,\u201d shares Davis. There\u2019s plenty of yummy ways to enjoy papaya in the kitchen, too. \u201cI like to add papaya to a fruit salad, or to eat it alone with a little lime juice,\u201d says Whitaker. When the seeds are scooped out, papaya also makes for the perfect edible serving dish for yogurt or cottage cheese<\/a>!<\/p>\n

08 of 10<\/p>\n

Grapefruit\"Getty<\/p>\n

Vitamin C Content: 85 mg per one cup<\/p>\n

Grapefruit is not only beautiful with its gorgeous pink hue, it\u2019s super nutrient dense. With over 100 percent of adult women\u2019s daily vitamin C needs in just one cup, notable amounts of vitamin A<\/a>, and plenty of plant compounds, this perfectly bitter fruit will be sure to give your immune system (and eye health) a boost. Grapefruit is delicious made into juices and sorbets, or added to salads, dressings, and marinades.<\/p>\n

09 of 10<\/p>\n

Oranges\"hilmi_m\/Getty<\/p>\n

hilmi_m\/Getty Images Ripe Oranges<\/p>\n

Vitamin C Content: 83 mg per one cup<\/p>\n

\u201cAs the classic go-to, one medium orange delivers vitamin C, plus hydration and potassium,\u201d says Brooking. Oranges<\/a> are also super easy to integrate into your daily eating routine, too. If not enjoyed straight from the peel, oranges are excellent in salads, baked goods, and infused waters. \u201cThey’re a convenient snack, and a great source of hydration<\/a> and on-the-go energy. Pair an orange with nuts for a balanced snack, or add [it] to smoothies with coconut milk for a creamsicle vibe,\u201d Whitaker adds.<\/p>\n

10 of 10<\/p>\n

Pineapple\"VR19\/Getty<\/p>\n

Vitamin C Content: 79 mg per one cup<\/p>\n

Pineapple<\/a> is one of my favorite tropical fruits\u2014I always jump at the chance to enjoy it fresh, not just for its sweet, tangy flavor, but also for its impressive nutrition! \u201cPineapple contains vitamin C, copper, and bromelain\u2014an enzyme that aids in digestion. I like to add pineapple to fruit salad, smoothies, and yogurt\u2014or have it as a side when having heavier meals to support digestion,\u201d explains Whitaker.<\/p>\n

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