Have you ever felt under the weather and reached for an orange? While many people realize that oranges contain a high amount of vitamin C—and other fruits may contain more—it’s clear that this powerhouse nutrient can do wonders for the body. Vitamin C benefits skin, strengthens the immune system, and gives the body the energy needed to get through the day. In addition, increasing one’s levels of vitamin C with nourishing fruits is an effective way to stay healthy without popping pills since these fruits make such delicious alternatives. These nine healthiest fruits with vitamin C are all easy to find, great-tasting, and work well in several meals and snacks. Whether blended, eaten whole, or tossed in a salad, these fruits help you stay in tip-top shape. So what are you waiting for? Discover which ones made the list and why these vitamin C superstars should be in your home!
Why Vitamin C is Necessary
Before listing the nine fruits, it’s crucial to understand why vitamin C is necessary. The body does not produce vitamin C; it must be consumed. Vitamin C is essential for immune function and collagen synthesis. Collagen is the protein that keeps skin elastic; when we have enough collagen, we have fewer wrinkles and a greater tendency to heal from cuts properly. Therefore, by loading up on this vitamin, we can heal from injuries more quickly and let our immune systems reduce the chances of potential illness. Therefore, consuming high amounts of vitamin C in foods allows for an easy integration of the vitamin into one’s daily regimen without supplementation. Furthermore, consuming fruits provides fibers, other vitamins, and hydration that pills do not have, and with the natural sugars of fruits, they are still enjoyable. The following nine fruits make this easy.
Guava
You don’t think about guava often—but it is a secret vitamin C powerhouse. Guavas are quite exotic, with soft, juicy, fleshy interiors lined with tiny (edible) seeds throughout. One guava exceeds a single vitamin C daily value—found in one handful-sized piece of fruit! Guavas are sweet and tangy with a great balance and can be eaten raw or blended into smoothies. You can eat the skin or the flesh entirely by spoon. Guava goes well with other fruits for a yummy fruit salad or as a topping on yogurt. I’ve come across guava in the grocery store and the farmers market, so it’s not that rare to find. This small, unsung fruit can work wonders for your immune system when you feel under the weather and should be stockpiled to keep you awake and alert. Have you ever had guava?
Kiwi
Another high in vitamin C fruit is kiwi. This small fuzzy fruit may seem dull with its brown exterior at first, but once you cut it open to reveal its bright green color and little black seeds and taste its tangy flavor, you’re in for a real pick-me-up. One kiwi contains almost all the vitamin C you need for one day. It’s easy to eat a kiwi—we recommend cutting it in half and using a spoon to scoop out the insides. If you’re daring, you can eat the skin (it’s edible) and get even more fiber. Kiwis are a great addition to breakfast bowls of cereal (or oatmeal) or blended into smoothies, but they also mix well with other fruits like strawberries or bananas. Adding kiwi to your arsenal of fruit to get vitamin C is a fun option thanks to its zesty flavor and small size (great for portable snacking). Be sure to add it to your next shopping list!
Oranges
No vitamin C fruit list would be complete without oranges. This juicy, sunny fruit is a staple for a reason. A medium orange is a great source of vitamin C, not to mention that it’s refreshing and delicious. Oranges are easy to peel and eat on the go. They can be juiced or put into a salad just as easily. They’re always in season, meaning you can always find them. They’re a great addition to packed lunches and an easy, grab-and-go snack. What is great about oranges is their versatility. Eat them as-is, zest one to flavor your dishes, or include a few sections of orange in your dessert. When’s the last time you enjoyed a great orange?
Strawberries
Strawberries don’t only have to be for shortcakes and whipped cream, and they have a heavy dose of vitamin C, too! One cup of fresh strawberries contains more vitamin C than an orange. Not to mention, they are sweet, tasty, and liked by almost everyone.
Strawberries can be eaten all alone with no toppings necessary; chopped up in cereal; blended into smoothies; as yogurt dip or in a fruit salad. For those who enjoy a little more zest in their life, incorporate strawberries into a summer cocktail with a splash of lemonade! Strawberries are found in grocery stores and farmers’ markets all year round but are more abundant in the summer.
Strawberries are remarkable because they taste like a treat but are super healthy! They are flavorful but not high in calories, making it easy to eat strawberries guilt-free for one’s daily intake of vitamin C. Why not add a pint of strawberries to your shopping cart this week?
Pineapple
Pineapple is yet another tropical fruit that brings sunshine to your plate along with healthy doses of vitamin C. One cup of chopped pineapple chunks nets you an excellent source of vitamin C. Not to mention, it possesses a sweet, tangy taste that you’re sure to enjoy. Pineapple is best eaten raw; you can slice it or chop it up and eat it fresh. Alternatively, pineapple can be grilled for a warm caramelized dessert topper or blended into a smoothie for an island-inspired taste. Pineapple pairs well with savory dishes as well, in fried rice or on pizza. Pineapple should be relatively easy to find fresh or canned in juice form at your local supermarket. Pineapple is one of the juicier fruits on this list, providing a refreshing bite on a hot day; eating pineapple makes you feel like you’re on vacation. Have you made any interesting new dishes with pineapple lately?
Mango
Another tropical fruit high in vitamin C is the mango. One cup of diced pieces gets you well on your way to daily value, and the sweet and juicy flavor is like a treat all on its own. Mangos can be slightly difficult to cut, but with some expertise, it’s worth it. Cut off the sides, score, and scoop the flesh with a spoon. You can eat mango plain, in smoothies, or blended in salsa for a sweet and spicy dish. It’s great for desserts, too, like mango sorbet or on top of fruit tarts. The bright orange flesh of the mango is just as bright and cheerful as the flavor. This is certainly a fruit that will make you feel good inside and out, so pick one up next time you’re at the grocery store!
Papaya
Papaya isn’t a fruit you see too often, which is why it should be more revered. Papaya is a soft, orangey, fleshed fruit that is extremely juicy and filled with vitamin C—just one cup exceeds the daily recommended amount.
To eat papaya, cut it in half the long way, remove the black seeds from the hollowed-out center, and scoop out the flesh. It has a fluffy texture quite similar to that of a peach, with a sweet, mild flavor that goes great at breakfast or as a light snack. It’s also a great addition to smoothies and fruit salads. When choosing a papaya, look for one that’s slightly soft and orange-red on the outside.
This is a great fruit to switch things up with; papaya is exotic yet easy to consume. Have you ever had papaya?
Cantaloupe
Don’t underestimate this melon—cantaloupe may not be the first thing that comes to mind when you think of vitamin C—but it’s effective and tasty. One cup cubed boasts a decent amount of the vitamin, delicious sweetness, and a flavorful, refreshing mouthfeel. To eat cantaloupe, simply cut it in half and scoop out the seeds, then slice or chop for wedges or cubes. It’s perfect for breakfast, an all-day snack, or even as an appetizer in the afternoon with prosciutto. Consider chilling some and pureeing it in a cold soup when temperatures rise. To buy, search for cantaloupe that smell sweet and are heavy for their size. This decadent yet low-calorie intake of vitamin C is like summer in your mouth—when’s the last time you had it?
Acerola Cherries
A super high source of vitamin C are acerola cherries. They’re small, but these little red gems pack a punch, and just a few will give you well beyond your daily vitamin C intake. The flavor of acerola cherries is tart and mildly sweet. They’re often blended with other flavors in juices or smoothies, and powdered supplement form is ideal to get the most out of them without having to consume so many. While fresh acerola cherries are found globally in tropical climates, frozen and powdered forms are more common. Try adding a scoop of acerola powder to your smoothie for your daily boost of vitamin C. Acerola cherries are not very commonly found, but that makes them all the more special if you come across them. Have you ever heard of this cherry before?
How to Use These Fruits in Your Daily Life
Now that you know the top nine fruits high in vitamin C, how should you use them in your daily life? It’s easier than you think. Enjoy a kiwi-strawberry-mango smoothie for breakfast. Pack an orange or a guava for your mid-morning snack at work or school. Add pineapple or papaya to your mixed greens salad at lunch to give it a sweet, crunchy flavor.
You can also get creative with these fruits. Make a fruit salsa with mango and pineapple on top of grilled chicken for dinner. Make a cantaloupe-acerola cherry smoothie for a refreshing drink in the afternoon. Once you play around with these fruits and taste their creations, you’ll want some on hand all the time for easy access to support your vitamin C intake.
There’s no need to use all nine in your daily routine; just one or two new additions will do! Which one will you try first?
How to Choose and Store Fruits
To ensure the best vitamin C content, always select fresh and ripe fruits. These are selection and storage tips:
Selecting—select firm (but not rock hard) peaches, guavas, and mangos; they should give a little when squeezed. Oranges and kiwi should be heavy for their size—this means density equals juiciness! Avoid soft, spotty skins or bruises, which indicate over ripeness.
Storage—all the above can exist at room temperature until ripe except for bananas and mangos (which should be refrigerated after cut). Refrigerate cut fruits and any remaining after they’ve been used. Oranges, kiwi, and strawberries last longer in a fridge; pineapple can become soggy, as can cut cantaloupe, so eat those sooner than later. Furthermore, mango, pineapple, and strawberries have a frozen alternative for smoothies down the line, so save those if you can’t use right away.
Conclusion
These nine vitamin C fruits make it easy to get your daily requirement, as vitamin C is an essential nutrient for good health. From guava to oranges, there’s sure to be something that appeals to your taste buds and preferences. Whether you like nibbling on a green kiwi or tossing strawberries in your morning smoothie (or want to experiment and meet the unique acerola cherry), your body will thank you for this natural immunity enhancer. The good news is that you don’t have to go out of your way to change your habits to consume these vitamin fruits. Just eat one or two during the day and feel the difference. The next time you’re in the produce section, remember to leave with one or two (or more) of these vitamin C treasures, and see how good they can make you feel! Which one will you get? Your body will thank you for it!