Which fruits have the highest vitamins
15 types of fruit with lots of vitamin C.
Many people swear by vitamin C to strengthen their immune system and get through the winter safely. But which fruit has the most vitamins? We have selected 15 types of fruit with lots of vitamin C for you.
Hardly any other nutrient is as important for the body as vitamin C: ascorbic acid is not only involved in the development of connective tissue, but also protects the body against free radicals and promotes the absorption of iron. However, the role of the nutrient in the immune defense is particularly well known. A sufficient intake of vitamin C should strengthen the immune system and reduce the susceptibility to colds and their duration. Therefore, especially in winter, many people pay attention to a diet rich in vitamins. But which fruit has the most vitamin C? Here you will find an overview of the best vitamin C bombs.
1. Australian bush plum
The Australian bush plum has a vitamin C content of 2,300 to 3,150 mg per 100 g of pulp (Terminalia ferdinandiana) probably the fruit with the most vitamin C. The green, oval fruits of the bush plum are unfortunately little known outside of Australia and are therefore extremely rare to find. Gradually, however, the interest in the bush plum is growing: not only its high vitamin C content, but also its pleasant taste, which is supposed to be reminiscent of apricot and plum, ensures the plant's increasing popularity.
It is traded as the new "superfood" from the Amazon - the camu camu (Myrciaria dubia) is still unknown to many, but has recently become a real insider tip. With almost 1,800 mg of vitamin C and numerous secondary plant substances, the exotic fruit should not only support the immune system, but also have a positive effect on the gastrointestinal tract.
With just under 1,700 mg per 100 g, the acerola (Malpighia glabra) are definitely one of the fruits with a lot of vitamin C. In addition, provitamin A and various B vitamins are also contained in the healthy fruit. Unfortunately, the red exotic is rarely found fresh in this country - we often only offer acerola as a juice or in a dried version. Although this reduces the vitamin C content, the acerola remains a real vitamin bomb.
4. Rose hips
Roses (pink) have a permanent place in many gardens. Unfortunately, the rose hips, which ripen on many wild rose species in autumn, are rarely used. There is hardly a fruit in Germany with so much vitamin C: Depending on the variety, up to 500 mg of the immune system-promoting substance are contained in 100 g of rose hips. But also in terms of taste, the rose hips are anything but boring and can convince with their fruity taste both raw and as tea or jam.
5. Sea buckthorn
Often the sea buckthorn (Hippophae rhamnoides) teasingly referred to as the "Lemon of the North" because it has a very sour taste. In terms of vitamin C content, however, the local berry far surpasses the lemon: At 450 mg per 100 g, the small fruit contains almost ten times as much vitamin C as the healthy citrus fruit. Since the berries of the sea buckthorn hang on the plant from December to spring, the fruit with a lot of vitamin C is perfect as a nutritional supplement in winter.
Only rarely does a guava get lost (Psidium guajava) in Germany on the plate. It's a shame, because the tropical exotic has some advantages. It not only scores with its bright pink or orange pulp, but also with its pleasant sweet and sour aroma. In addition, the guava is an excellent source of nutrients with 273 mg of vitamin C per 100 g and, with just 34 kcal, is also suitable for the slim line.
7. Black currant
No other local fruit has as much vitamin C as black currant (Ribes nigrum): At just under 180 mg per 100 g, the small berries have almost five times more vitamin C than the related red currant. In Germany, the black currant is unfortunately only in season from June to August. But it can also be wonderfully processed into jam or juice and thus preserved for the winter months.
Cover all your vitamin C requirements with just one fruit? With the papaya (Carica papaya) that's not a problem - the tropical fruit contains a whopping 80 mg per 100 g. But papaya can also be seen as a source of potassium. The tropical fruits can be found all year round in the supermarket and are therefore also well suited for the Christmas season. When buying, however, you should make sure to choose fruits that are still unripe, as they will still ripen at home.
Many children are impatiently waiting for May, when the strawberry season finally starts again and the sweet fruits can be eaten fresh from the field. But even numerous adults cannot resist the aromatic temptation. Fortunately, you don't have to either - the strawberry (Fragaria) is extremely healthy: With 65 mg of vitamin C and a slim 32 kcal per 100 g, the red berries can be eaten without hesitation.
If you think of a fruit rich in vitamin C, you come to the lemon (Citrus × limon) not around. The sour citrus fruit has always had a reputation for being particularly rich in nutrients. But how much vitamin C does a lemon really have? In fact, at around 53 mg, the fruit only lands in the middle of the field - nevertheless, the famous “hot lemon” with its vitamin content can be of good use as a home remedy for colds.
An orange juice in the morning is not only delicious, but also helps to cover the vitamin C balance: With around 50 mg per 100 g, the delicious citrus fruit proves to be the perfect vitamin donor. In addition, the orange (Citrus sinensis L.) but also numerous minerals such as potassium, magnesium or calcium.
With its slightly bitter taste, the grapefruit (Citrus paradisi L.) not for everyone. But if you don't let that put you off, you can crossbreed grapefruit (Citrus maxima) and orange (Citrus sinensis L.) actually promote his health. The grapefruit not only contains just under 40 mg of vitamin C per 100 g - its bitter substance naringin also lowers the cholesterol level and can even have a positive effect on the blood sugar level.
Mangoes (Mangifera indica) are extremely popular not only because of their sweet aroma - especially their high vitamin C content of 39 mg per 100 g has ensured that the fruit is considered particularly healthy. In addition, B vitamins, vitamin E and a low concentration of acids ensure that the mango is one of the most popular tropical fruits in Germany.
14. Red currant
Whether as jam or fresh from the plant - the red currant (Ribes rubrum) is a source of enthusiasm for many with its sour taste. Due to its low calorie and fat content, the berry is also extremely healthy. But the red currant is also a fruit with a lot of vitamin C: On average, 100 g of the plant have 36 mg, so that the small berry turns out to be a real vitamin bomb.
Gooseberries (Ribes uva-crispa) have long been considered sour and almost inedible - in fact, their taste is pleasantly refreshing, sweet and sour. This makes it a real treat for the palate. Our health also benefits from the small berries: With a vitamin C content of 34 mg per 100 g, as well as a high vitamin A and vitamin E content, the gooseberry is a great supplier of nutrients.
Not only can you strengthen your immune system with fruits, herbs can also have a positive effect. You can find out more about immune-boosting herbs in our special article.
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I am a student of agricultural sciences and a real village child. At home I have a small vegetable garden that I tend and look after, and I prefer to spend the time outside. When I'm not outdoors, I love to write. My love is not only for plants and writing, but also especially for the animal world.
Favorite fruit: currants and raspberries.
Favorite vegetables: salsify, savoy cabbage and potatoes.
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