5 Fruits Highest in Vitamin C | RDA and Health Benefits
Vitamin C or “ascorbic acid” is the most powerful immune booster and known as the “wonder vitamin” according to many experts. There are many fruits with vitamin c, but which fruit has the most vitamin C is an important question here.
Here we will list down the top 5 fruits that are highest in vitamin C and are powerful immune boosters for your body. But, do you know about the health benefits of vitamin C? If not, read below.
If you already know the health benefits of vitamin C, you can jump straight to our topic “which fruit has the most vitamin C” by clicking here.
Health Benefits of Vitamin C
There are plenty of health benefits of vitamin C. Vitamin C, like many other vitamins and supplements, helps the body do its job effectively.
Deficiencies of vitamin C can predispose the body to certain illnesses, such as Scurvy. Scurvy is caused by severe vitamin C or ascorbic acid deficiency. The symptoms of Scurvy include weakness, anemia, gum disease, and skin problems.
Other symptoms of vitamin C deficiency may include, easy bruising, dry and damaged skin, slow healing of wounds, bleeding gums, painful or swollen joints, weak bones, and poor immunity.
Proper intake of vitamin c through a daily diet and other supplements can prevent you from certain conditions and illnesses.
Vitamins and other supplements should never be used as the only source to overcome deficiencies but should be a part of your lifestyle that includes adequate nutrition, activity (oh yes, exercise), proper sleep (8 hours at least), and rest.
I personally would recommend you yoga and meditation, but these are my choices for relaxation and exercise, I guess. You should find what works best for you.
Vitamin C is also a powerful antioxidant, due to which it eliminates free radicals from your body. It also prevents your body cells from harmful oxygen molecules that may damage the cells.
Additionally, vitamin C helps in maintaining cell functions and prevents cancer and many other health issues.
In addition to these health benefits, Vitamin C also promotes the health and beauty of the skin. This vitamin reduces the production of melanin. The dark color of your skin is because of this melanin pigment.
Vitamin C plays a great role in collagen synthesis, which improves skin elasticity and holds back the aging process.
Applying skin-care products containing Vitamin C may improve the production of collagen and result in more youthful and hydrated-looking skin.
RDA Vitamin C (Recommended Daily Allowance)
According to the research article published in NCBI, the current recommended daily allowance, RDA for Vitamin C to get the minimum amount the human body needs is:
- 75 milligrams (mg) a day for women
- 90 mg a day for men
However, medical experts suggest that an intake of 200 mg is accepted because this is the most that a human body can absorb at one time.
Vitamin C can be found in many citrus fruits like oranges, grapefruit, and tomatoes. Vegetables like bell pepper and broccoli are also good sources of Vitamin C.
As we are focusing on which fruit has the most vitamin c, we will have selected the top 5 fruits having the highest vitamin c.
Lemon is considered the best fruit with vitamin C. Because lemon juice is acidic, it acts as a natural bleaching agent. Due to this property, lemon helps to fade uneven pigmentation or hyperpigmentation of the skin.
Lemon is rich in vitamin C, which is an antioxidant, this fights with free radicals that damage your skin and helps keep skin even-toned.
Its refreshing nature protects your body from heat and sunstroke and also hydrates your skin.
Lemon is also the best choice for your lemonade diet when it comes to losing weight.
Papaya is a soft and delicious fruit rich in vitamin C, Vitamin E, and beta-carotene, which prevents your skin from free radical damage.
Include papaya in your daily routine to keep yourself healthy as it is very beneficial for indigestion.
It keeps your skin wrinkle-free. It also helps eliminate other signs of aging. Papaya also has antimicrobial properties and can treat skin warts and chronic skin ulcers efficiently.
3. Green Avocado
There are many benefits of avocados for the skin because they are rich in vitamin C, lycopene, and beta-carotene, which are carotenoid antioxidants.
As a result, it helps reduce cell damage. The dark green flesh closest to the peel has high concentrations of antioxidants. Avocado decreases aging and restores skin elasticity.
Orange is one of the best fruit with vitamin c on earth and equally best for your skin as well. The antioxidant property of orange keeps your skin radical-free and helps restores your skin’s normal texture. It protects your skin from photodamage (damage from sunlight).
Vitamin C in oranges prevents the breakdown of collagen, elastin, and keratin. These proteins are found in large quantities in hair, nails, and skin.
Fruit, like pomegranate, is a great source of vitamin C and protects your skin from premature aging caused by sun damage and exposure, such as wrinkles and fine lines. This is because pomegranate is a rich antioxidant.
Pomegranate also helps prevent hyperpigmentation and age spots. Dry skin problems can be treated with pomegranate because of its skin layer regenerating property. Protects from UV raises.
Now you know which fruit has the most vitamin c. Fruits with vitamin c are full of antioxidant properties that help your skin restore its natural tone and texture. You can save your pocket from extra expenses if you use fruits in your daily life instead of using expensive makeup products. This will save your skin from harmful chemicals that can damage the skin.