In this article, we look at what vitamin C does for you, which fruits contain the most vitamin C, and where you can get even more vitamin C.
What is Vitamin C?
Vitamin C is a water-soluble vitamin that primarily functions as an antioxidant in your body. This means that it protects your body against damage from free radicals: substances that eat oxygen.
In addition to protecting your body, vitamin C also contributes to repairing connective tissue in your body, including collagen. It is therefore a popular vitamin to add to skin creams. In addition, it also keeps your bones and teeth healthy and repairs small blood vessels.
The recommended daily allowance (RDA) of vitamin C is 75 milligrams. If you consume too much vitamin C in fruit, it is not harmful to your body. Your body can’t store it, so you pee it out again. However, an extreme excess of this vitamin can lead to nausea or stomach cramps.
Which fruits contain vitamin C?
Rose hips aren’t always thought of as a fruit, but they are. This is also a super vitamin C fruit. For example, 100 grams of rose hips contain 426 milligrams of vitamin C.
Kiwis also contain a lot of vitamin C, namely: 92.7 milligrams per 100 grams of fruit. A kiwi weighs about 80 grams, which means that you will quickly reach your RDA for vitamin C if you eat just one kiwi a day.
Although this tropical fruit is not always available in the Netherlands, it also contains a lot of vitamin C. Just 100 grams of this fruit already contains 228 milligrams of vitamin C fruit.
Blackcurrants are not only very tasty but also contain a lot of vitamin C. 100 grams of these tasty fruits already contain about 200 milligrams of vitamin C. A 30-gram serving, therefore, contains 65 to 70 grams of vitamin C. That is almost enough for your RDA!
While you would expect oranges to be the most well-known vitamin C fruit, they don’t contain as much as rose hips. Yet an orange also contains a lot of vitamin C, namely 50 milligrams per 100 grams of fruit.
What else is vitamin C in?
In addition to vitamin C fruits, there are other ways to get vitamin C. You can take supplements, but there are also a lot of vegetables with vitamin C. Brussels sprouts, spinach, cabbage, and peppers also contain a lot of vitamin C, so you not only have to eat vitamin C fruit, but you can also alternate with other fruits. foods.