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Top 6 Fruits High in Vitamin C

Vitamin C has a variety of benefits and can be easily found in vegetables and fruit. Usually, if the immune system is weak, it is not uncommon for doctors to prescribe vitamin C tablets to increase your immune system against disease.

The benefits of vitamin C in maintaining endurance


The body needs vitamin C in forming blood vessels, cartilage, and collagen in bones. Vitamin C is also known as ascorbic acid which can encourage the healing process in the body.

Although it has a mechanism to fight disease, the body is unable to produce vitamin C itself. Therefore, the intake of food or drinks containing ascorbic acid is needed.

Vitamin C contains high antioxidants. One of its roles is to trigger collagen production. Collagen is also one of the important proteins that the body can produce with the help of vitamin C. According to the Medical News Today page, 1-2% of muscle tissue consists of collagen. Here collagen is needed by the body to help heal wounds.

In addition, vitamin C has benefits for increasing iron absorption. If an individual experiences anemia, vitamin C contributes to the absorption of iron to form hemoglobin and circulates oxygen to all organs of the body.

In vitamin C, the antioxidant content in it can protect body cells from the danger of free radicals. Free radicals are components that provide oxidative stress which can increase the chances of cancer, diabetes, the central nervous system, cataracts, and premature aging.

The positive benefits above can be obtained by consuming a variety of vegetables and fruits that contain vitamin C.

Fruits that contain vitamin C


After knowing the role and benefits of vitamin C in improving the protective function and endurance of the body, steps need to be continued to consume it regularly. Every adult is advised to take vitamin C 90 mg for men and 75 mg for women.

Vitamin C can be obtained naturally through the following fruits.

1. Guava

Guava or known as guava contains vitamin C which can increase endurance. One guava fruit contains about 126 mg of vitamin C.

Guava provides body protection through vitamin C in reducing prolonged fevers and colds. In addition, vitamin C provides antimicrobial benefits that can fight viruses and bacteria that cause infections. You can include guava in your daily fiber intake.

2. Papaya

1 papaya fruit contains approximately 188 mg of vitamin C. This amount is slightly higher than the content of vitamin C in citrus fruits. Based on research, consumption of papaya fruit can help brighten the skin and strengthen your bones. This can happen because of the high vitamin C content in papaya fruit.

In addition to vitamin C, papaya fruit is also rich in fiber, vitamin A, vitamin B complex (such as folic acid, vitamin B6, vitamin B2, and vitamin B1), potassium, and calcium. Because of its contents, of course papaya provides benefits for the body, such as to facilitate digestion (fiber), maintain healthy skin and eyes (vitamin A), help the body's metabolism (vitamin B complex), and control blood pressure (potassium).

3. Kiwi

Kiwi contains 84 grams of vitamin C per one fruit. The content of vitamin C in kiwifruit is also higher than the content of vitamin C in oranges. The high antioxidant content makes kiwifruit help the body fight infection and free radicals in the body.

Kiwifruit also contains vitamin A, vitamin E, and vitamin K. The minerals contained in kiwifruit are manganese, potassium, iron, and magnesium. Kiwifruit are also a food source that is rich in omega 3 fatty acids, where omega 3 can help you reduce the risk of heart disease and stroke.

4. Strawberry

Half a glass (125 ml) of strawberries contains 52 mg of vitamin C. Slightly below the vitamin C content in oranges, but strawberries still have many benefits for the body. Besides vitamin C, strawberries also contain anthocyanin and ellagic acid. Research shows that consumption of strawberries can help prevent you from cancer, aging, inflammation, and neurological diseases.

Strawberries are rich in antioxidants and also contain vitamin B complex, vitamin A, vitamin E, potassium, manganese, fluorine, iron, and iodine, which are certainly very beneficial for our bodies.

5. Pineapple

For 39-49 grams of vitamin C contained in half a glass (125 ml) of pineapple. Not much different from the vitamin C content in strawberries.

Pineapple is also famous for its bromelain content in it. Bromelain is a digestive enzyme that can help break down protein in food and reduce bloating, and can also act as an anti-inflammatory. Pineapple also contains vitamin B complex and vitamin A in small amounts.

6. Mango

Less than the content of vitamin C in the fruits above, the content of vitamin C in mangoes is 29 mg. Apart from being a source of vitamin C, mangoes are also a source of vitamin A, vitamin B6, vitamin C, vitamin E, potassium, and copper. Mangoes are also rich in fiber and phytonutrients, such as carotenoids and polyphenols. Polyphenol antioxidant compounds contained in mangoes are proven to help protect you from breast and colon cancer.

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