Which fruits are rich in vitamin C?

Vitamin C is the most important vitamin for human nutrition and is supplied by fruit and vegetables. L-ascorbic acid (AA) is the main biologically active form of vitamin C. Since humans cannot synthesise ascorbic acid, our main source of vitamin C is fruit and vegetables in our diet. Fruits, particularly citrus fruits and certain tropical fruits, are the best sources of this vitamin. Precisely measuring the specific amount of vitamin C in fruit is extremely important to understand the relationship between dietary intake and human health.

Nutritional recommendations suggest a daily intake of 100 mg for an adult and 120 mg during pregnancy. For smokers, vitamin C requirements are increased, with recommendations between 200 and 250 mg per day. For colds, studies have used a dose of 2 g a day, divided into 4 doses.

Citrus fruits are rich in vitamin C. This includes oranges, which contain around 50 mg of vitamin C per 100 grams of fruit. Despite the presence of vitamin C in citrus fruits, you'll find higher levels in other fruits, such as kiwi and lychee, but especially in acerola and sea buckthorn. The latter, although less accessible, is often available in juice or food supplement form. Another way to boost your energy is to turn to red fruit, either in juice or fresh form.

Lemons are renowned for their high vitamin C content. Around 50 mg of vitamin C can be found in 100 grams of lemon. This acidic, refreshing fruit is widely used in cooking and eaten in a variety of forms, providing a significant level of vitamin C to the diet.