5 fruits that outshine oranges in Vitamin C and easy ways to enjoy them

Vitamin C is a powerful antioxidant that plays a powerful role as it helps neutralize harmful free radicals, reduces oxidative stress, protects cells from damage, and slows aging and disease progression. It is also said that vitamin C helps in the production and functioning of white blood cells and is essential for collagen synthesis, which keeps skin, blood vessels, bones, and gums healthy. According to a study by the Indian Journal of Medical Research, fruits like guava contain 4–5 times more vitamin C than oranges. The USDA data states that per 100 gms of oranges contain 53-59 mg vitamin C. This piece of information explores 5 such fruits which offer more vitamin C than oranges and how one can consume them.

Per 100 gms of guava offers around 228 mg vitamin C and is one of the richest sources of vitamin C. It is also rich in fiber and antioxidants. They promote collagen production for firm, youthful skin and also reduce acne, pigmentation and fine lines. They are also said to neutralize free radicals and reduce cell damage and help lower the risk of chronic diseases.

How to consume: The best way is to wash, cut, and sprinkle black salt and chaat masala. One can also add them to smoothie or cold soup made with guava is also a better option.

Per 100 gms of blackcurrants offer 181 mg vitamin C and is a powerful immune booster, which is rich in anthocyanins. They are said to protect against oxidative stress and slow aging. Also, boosts collagen production, reduces wrinkles, and protects against UV damage. Blackcurrants are rich in anthocyanins and antioxidants that, help protect brain cells from oxidative stress, help improve memory, and also prevent age-related decline.

How to consume: They can be juiced or can be used in making smoothie. Another way to consume them is to make jam or jelly that can be paired with toast or paratha.

Per 100 gms of kiwi offer around 92 mg vitamin C, which is great for immunity, skin health, and digestion. They also promote smooth, firm skin by enhancing collagen synthesis. And are said to increase the body's ability to absorb iron from plant foods, preventing fatigue and anemia.

How to consume: They are best enjoyed raw, or else one can use them in smoothie. Another smart way is to make jam or jelly and add them to toast or on top of pancake.

Per 100 gms of these red delights offer around 59 mg of vitamin C and are good for heart and skin health. They help fight infections and heal faster. They are said to promote collagen production and help with firm skin. They also neutralize harmful free radicals that cause cell damage and aging and reduce oxidative stress and inflammation, supporting healthy blood vessels.

How to consume: They are best enjoyed as a bowl of salad, or one can use them in smoothie, shake or make a compote that can be paired with toast, ice cream, or even pancake.

They offer 60 mg vitamin C per 100 gms and also contain bromelain, which aids digestion and reduces inflammation. They also aid collagen production and help reduce wrinkles, pigmentation and acne. Also, it helps the body absorb non-heme iron (from plant sources), preventing anemia.
How to consume: The best way to consume them is to add to your morning routine and eat a bowl on an empty stomach.

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Disclaimer: The information provided in this article—including how to eat vitamin C rich fruits is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.