Is fatigue getting worse? It’s time to stock up on fruits rich in vitamin C to reboost the body.
Vitamin C, also called ascorbic acid, is involved in many processes in the body. We know that it helps fight against temporary fatigue, oxidative stress (which promotes cell aging) and that it facilitates the absorption of non-heme iron (present in foods of plant origin). In humans, there is neither synthesis nor storage of vitamin C: food constitutes the only natural source of intake. Adults should consume the equivalent of 110 mg of vitamin C per day through food (120 mg for pregnant women; 170 mg for breastfeeding women). We know that it is present in fruits, but in which can we find the most vitamin C?
1. Guava
Guava is the fruit richest in vitamin C since it contains 228mg per 100g. This fruit is also rich in antioxidants and potassium. Its season begins in autumn, in November. The best guavas are eaten from December to February. When choosing it, choose a guava that is smooth, tender but not too soft (a bit like a mango). The yellower it is, the sweeter it is. It is eaten raw (after being peeled and seeded) or cooked.
2. Blackcurrant
Blackcurrant is a fruit also very rich in vitamin C since it concentrates 181 mg per 100 g. These small purplish black berries contain polyphenols giving them antioxidant benefits. Blackcurrants are at their best between July and September.
3. Kiwi
Kiwi is an excellent winter fruit. It is rich in antioxidants including vitamin C which it contains at 81.90 mg per 100 g. It also has positive effects on digestion and anti-inflammatory properties. To benefit from its benefits, you must eat it during its season, that is to say from January to March.
4. Papaya
This tropical fruit, available from October to December, is perfect for stocking up on vitamin C between fall and winter. It contains 65.3 mg per 100 g of fruit. Papaya also contains carotenoids which help to improve vascular function and vitamin B9 (particularly interesting for women who are planning to become pregnant or are pregnant). Finally, papaya is an interesting source of potassium (200mg/100g).
5. Chinese grapefruit
From October to February, you can find Chinese grapefruit on your stalls. It is easily eaten after gently removing its green/yellow peel by hand (it is not juicy like pink grapefruit so it is easier to eat everywhere). Chinese grapefruit has the advantage of being rich in vitamin C at 61 mg per 100 g of fruit.
6. Clementine
From November to February, clementine is easily enjoyed in the morning for breakfast, as a snack at 10 a.m. or as a snack. It has the advantage of containing 49 mg of vitamin C in 100g of fruit (knowing that a clementine weighs around 70g). Clementine also contains vitamin B9.
7. Orange
The orange season is from December to April. As it is drunk in juice, orange is easy to consume but not as rich in vitamin C as you might think. It contains 47.50 mg per 100 g of fruit. It has the advantage of being rich in folic acid and flavonoids which gives it antioxidant and anti-inflammatory properties. In the same citrus family, lemon contains 45 mg of vitamin C per 100 g.
8. Pineapple
Even though it can be found almost all year round on French stalls, the peak pineapple season runs from December to March. And it is a fruit not to be forgotten for its richness in vitamin C. It contains 46 mg per 100g, almost as much as the orange. Pineapple is also a fruit rich in vitamin B9 and potassium.
- Agency for research and information in Fruits and Vegetables (Aprifel)
- The nutritional composition table of Ciqual, Anses
