- 1. Australian bush plum
- 3. Acerola
- 5. Sea Buckthorn
- 7. Blackcurrant
- 8. papaya
- 9. Strawberry
- 10. Lemon
- 11. Orange
- 12. Grapefruit
- 13. Mango
- 14. Redcurrant
- 15. Gooseberry
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Many people swear by vitamin C to strengthen their immune system and get through the winter well. But which fruit has the most vitamins? We have selected 15 types of fruit with lots of vitamin C for you.
Hardly any other nutrient is as important for the body as vitamin C: Ascorbic acid is not only involved in building connective tissue, but also protects the body from free radicals and promotes the absorption of iron. However, the role of the nutrient in the immune system is particularly well known. A sufficient intake of vitamin C should strengthen the immune system and reduce susceptibility to colds and their duration. Especially in winter, many people therefore pay attention to a diet that is particularly rich in vitamins. But which fruit has the most vitamin C? Here you will find an overview of the best vitamin C bombs.
1. Australian bush plum
With a vitamin C content of 2,300 to 3,150 mg per 100 g of pulp, the Australian bush plum (Terminalia ferdinandiana) is probably the fruit with the most vitamin C. The green, Unfortunately, the oval fruits of the bush plum are little known outside of Australia and are therefore extremely rare to find. Little by little, however, interest in the bush plum is growing: not only its high vitamin C content, but also its pleasant taste, which is said to be reminiscent of apricots and plums, is responsible for the increasing popularity of the plant.
2. Camu CamuIt is traded as a new "superfood" from the Amazon - the Camu-Camu (Myrciaria dubia) is still unknown to many, but has recently become a real one insider tip. With almost 1,800 mg of vitamin C and numerous phytochemicals, the exotic fruit not only supports the immune system, but also has a positive effect on the gastrointestinal tract.
3. Acerola
With almost 1,700 mg per 100 g, the acerola (Malpighia glabra) can definitely be counted among the fruits with a lot of vitamin C. The he althy fruit also contains provitamin A and various B vitamins. Unfortunately, the red exotic is rarely fresh in this countryfound - with us, the acerola is often only available as a juice or in a dried version. Although this reduces the vitamin C content, the acerola remains a real vitamin bomb.
Roses (Rosa) have a permanent place in many gardens. Unfortunately, the rose hips, which ripen on many wild rose species in autumn, are rarely used. There is hardly any fruit in Germany with so much vitamin C: Depending on the variety, up to 500 mg of the substance that stimulates the immune system is contained in 100 g of rose hips. But the taste of the rose hips is anything but boring and their fruity taste is convincing both raw and as a tea or jam.
5. Sea Buckthorn
The sea buckthorn (Hippophae rhamnoides) is often teasingly referred to as the "Lemon of the North" because it has a very sour taste. In terms of vitamin C content, however, the local berry far surpasses the lemon: with 450 mg per 100 g, the small fruit contains almost ten times as much vitamin C as the he althy citrus fruit. Since the berries of the sea buckthorn hang on the plant from December until spring, the fruit with its high levels of vitamin C is perfect as a nutrient supplement in winter.
Only rarely does a guava (Psidium guajava) stray onto the plate in Germany. It's a pity really, because the tropical exotic has a number of advantages. It not only scores with its bright pink or orange flesh, but also with its pleasant sweet and sour aroma. In addition, the guava with 273 mg vitamin C per 100 g is an excellent supplier of nutrients and with just under 34 kcal is also suitable for the slim line.
7. Blackcurrant
No other native fruit has as much vitamin C as the blackcurrant (Ribes nigrum): With just under 180 mg per 100 g, the small berries have almost five times more vitamin C than the related red currant. In Germany, blackcurrants are unfortunately only in season from June to August. But it can also be wonderfully processed into jam or juice and thus preserved for the winter months.
8. papaya
Cover your entire vitamin C requirement with just one fruit?With the papaya (Carica papaya) this is no problem - the tropical fruit contains a whopping 80 mg per 100 g. But the papaya is also impressive as a supplier of potassium. The tropical fruits can be found in our supermarkets all year round and are therefore also suitable for the Christmas season. When buying, however, you should make sure that you choose unripe fruits, as they will continue to ripen at home. There is also the option of planting papaya seeds and using them to grow the fruit yourself.
Tip: We also teach you how to eat papaya seeds.
9. Strawberry
Many children are impatiently waiting for May, when the strawberry season finally starts again and the sweet fruits can be nibbled fresh from the field. But many adults cannot resist the aromatic temptation either. Fortunately, you don't have to - the strawberry (Fragaria) is extremely he althy: With 65 mg of vitamin C and a slim 32 kcal per 100 g, the red berries can be nibbled on without hesitation.
10. Lemon
If you think of fruit rich in vitamin C, you can't avoid lemon (Citrus × limon). The sour citrus fruit has always had the reputation of being particularly rich in nutrients. But how much vitamin C does a lemon really have? In fact, the fruit only ends up in the middle with about 53 mg - nevertheless, the famous "hot lemon" with its vitamin content can serve well as a home remedy for colds.
11. Orange
An orange juice in the morning is not only delicious, it also helps to cover the vitamin C balance: With around 50 mg per 100 g, the delicious citrus fruit proves to be the perfect source of vitamins. In addition, the orange (Citrus sinensis L.) also contains numerous minerals such as potassium, magnesium and calcium.
12. Grapefruit
With its slightly bitter taste, the grapefruit (Citrus paradisi L.) is not for everyone. But if you don't let that deter you, crossing grapefruit (Citrus maxima) and orange (Citrus sinensis L.) can actually promote your he alth . The grapefruit not only contains just under 40 mg of vitamin C per 100 g - its bitter substance naringin also lowers the cholesterol level and can even lower the blood sugar levelinfluence positively.
13. Mango
Mangoes (Mangif.webpera indica) are not only extremely popular because of their sweet aroma - their high vitamin C content of 39 mg per 100 g in particular has ensured that the fruit is considered a is particularly he althy. In addition, B vitamins, vitamin E and a low concentration of acids ensure that the mango is one of the most popular tropical fruits in Germany.
14. Redcurrant
Whether as jam or fresh from the plant - the redcurrant (Ribes rubrum) inspires enthusiasm with its sour taste. Due to its low calorie and fat content, the berry is also extremely he althy. But the red currant is also a fruit with a lot of vitamin C: on average, 100 g of the plant have 36 mg, so the small berry turns out to be a real vitamin bomb.
15. Gooseberry
Gooseberries (Ribes uva-crispa) were long considered sour and almost inedible - but in fact their taste is pleasantly refreshing, sweet-sour. This makes it a real treat for the palate. Our he alth also benefits from the small berries: With a vitamin C content of 34 mg per 100 g and a high vitamin A and vitamin E content, the gooseberry is a great source of nutrients.
You can not only strengthen your immune system with fruit, herbs can also have a positive effect. You can learn more about immune-boosting herbs in our special article.