The fruit known as the "king fruit of vitamin C" is the Kakadu plum, an Australian native superfood that contains the highest known concentration of vitamin C of any food.
Kakadu plum
With a vitamin C content of 2,300 to 3,150 mg per 100g of pulp, Kakadu plum (Terminalia ferdinandiana; also known as gubinge or billygoat plum) is very likely the fruit with the highest content of vitamin C.
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
Vitamin C in pregnancy
It's found in a wide variety of fruit and vegetables, and a balanced diet can provide all the vitamin C you need. Good sources include: oranges and orange juice. red and green peppers.
One serving of kiwi (about two fruits) boasts an impressive 137mg of vitamin C - almost twice that of an orange. Kiwis are also rich in vitamin K, providing 31 per cent of your RDA, plus potassium, manganese, copper and dietary fibre.
No, two kiwis a day is generally not too much for most healthy adults and is often recommended for benefits like improved digestion, better heart health, and increased vitamin C intake, with research suggesting this amount is safe and effective for improving constipation and meeting vitamin C needs without negative effects. However, people with kidney issues should be cautious due to potassium, and those with oral sensitivity might experience temporary irritation.
Comparing Texture, Taste, and Nutrients
Golden kiwis, on the other hand, have smooth or lightly fuzzy skin, fewer seeds, and a sweeter flavor with hints of mango and berry. Nutritionally, gold kiwis contain nearly twice as much vitamin C as green kiwis. However, green kiwis provide about 1.5 times more dietary fiber.
The best sources of vitamin C are fruits and vegetables, especially citrus fruits, red and green peppers, kiwifruit, broccoli, strawberries, and Brussels sprouts. Orange juice, grapefruit juice, and tomato juice also contain large amounts of vitamin C, and vitamin C is added to some breakfast cereals.
Eat iron-rich foods such as meat, chicken, fish, eggs, dried beans and fortified grains.
In general, female adults should aim to get at least 75 mg and males 90 mg of vitamin C daily, but limit intake to below 2,000 mg. If you take too much, it can lead to diarrhea, nausea and stomach cramps.
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Amla (Indian Gooseberry)
Amla is one of the richest natural sources of vitamin C, offering nearly 10 times more than lemons. It retains most of its vitamin C even when dried. This superfruit boosts immunity, improves digestion, and promotes hair and skin health.
Signs of vitamin C deficiency include a tendency to bruise or bleed easily, bleeding gums, wobbly teeth, poor wound healing, tiredness, anaemia, and small red spots on the skin. Severe vitamin C deficiency is called scurvy.
Most people get essential vitamins from a balanced diet, but common daily supplements often focus on Vitamin D, B Vitamins (especially B12 for non-meat eaters), Vitamin C, and minerals like Iron, Magnesium, Calcium, and Zinc, to fill potential gaps, support energy, immunity, bones, and nerve function, but it's crucial to talk to a doctor before starting supplements to avoid overconsumption and ensure they suit your individual needs, say WebMD experts and Harvard Health.
To get 100% of your daily iron, focus on iron-rich foods like lean red meat, poultry, and seafood (heme iron, best absorbed) and plant sources such as lentils, beans, tofu, spinach, fortified cereals, and nuts (non-heme iron), pairing non-heme sources with Vitamin C-rich foods (citrus, broccoli, tomatoes) to boost absorption, and consider iron-fortified products like breakfast cereals or using cast iron cookware to increase intake.
The top 3 vitamin C fruits often include guava, kiwi, and strawberries, though exotic options like Kakadu plum and acerola cherry are even richer; however, for accessible choices, guavas, kiwis, and strawberries provide substantial amounts, alongside common citrus like oranges, while red bell peppers are surprisingly high in vitamin C as well.
1 Many drinks, like juices and smoothies, pack an impressive amount of vitamin C and can be a convenient way to boost your intake.
Good sources include:
Early research shows that consuming two to three kiwi fruits per day for 4 weeks increases the number of bowel movements and reduces pain and other symptoms of constipation in people with IBS who suffer from constipation. Indigestion (dyspepsia). Other conditions.
Kiwi may not look appetizing from a distance, but it's loaded with nutrients. “One kiwi can give you more vitamin C than an orange,” says Dr. Wu. “And it's a good source of potassium and fiber.”
Just one SunGold kiwi delivers 100 percent of your daily recommended intake. But that's not all. According to Zespri, SunGolds are also rich in fiber, vitamin E, potassium, and folate—and they have a naturally low glycemic index, making them a smart pick all around.