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6 Summer Fruits High In Vitamin C

6 Summer Fruits High In Vitamin C

There is nothing quite like biting into a fresh piece of fruit in the summer heat. The sweetness of the fruit, the golden rays of the sun… Can you imagine anything more sublime?! But it’s not just the taste that makes summer fruits so good, though – it’s the nutritional content.

Fruit is a great source for a variety of different vitamins and minerals and provides dietary fiber, which many people lack. Eating seasonal summer fruit is even better because eating in season is the best way to ensure you get the most out of your food when it comes to nutrition. This is because the sooner after harvest that you eat the fruit, the more nutrient-dense it will be.

One crucial nutrient that can be found in many summer fruits is vitamin C. But what does vitamin C do for the body, exactly? And which fruits are high in this vitamin? Read on to learn more and to peruse our list of summer fruits high in vitamin C.

Why is vitamin C so important?

Vitamin C benefits the body in many ways. For example, studies have shown that the antioxidant power of vitamin C can offset oxidative stress. Since oxidative stress has been shown to lead to chronic disease, avoiding or offsetting it can be a great way to reduce your risk of chronic illness.

Iron, an essential mineral that the body uses to help produce red blood cells and transfer oxygen to where it needs to go, is often lacking in many diets. This is especially true for those who eat a plant-based diet. But Vitamin C may be able to help with that! Studies have shown that taking vitamin C can help the body absorb iron from plant-based foods better by converting the poorly absorbed iron into a type that the body can use properly.

A final example: studies surrounding vitamin C have also shown that it can help with heart health, specifically by managing high blood pressure and reducing your risk of developing heart disease.

Aside from the aforementioned reasons to include more vitamin C in your diet, the nutrient is also great for cognitive health, boosting immunity, and preventing attacks of gout.


Image by Bruna Branco on Unsplash: What fruit is best for summer? So many of the kinds you love to eat!


Which fruit is best for summer?

There are many summer fruits that are great to incorporate into your diet. While no two fruits are exactly alike, the best type of fruit for the summer is one that you’ll add into your diet on a regular basis. When it comes to vitamin C intake, many summer fruits have high amounts of the nutrient that you can add into smoothies or salads, or simply enjoy on their own.

What fruits have more vitamin C than oranges?

When people think of vitamin C, they often think of oranges. Now, it’s not clear how oranges got the reputation for being the best source of vitamin C, but there are fruits that contain more. Kiwifruit, for example, is an excellent source – one serving has almost twice the amount of vitamin C than one orange.

Strawberries are another type of fruit that most don’t automatically associate with vitamin C, but they too contain more than orange. This doesn’t mean that oranges aren’t a good source for vitamin C; it just means there are other fruits to be eaten to up your intake even further.

Summer fruits high in vitamin C

Getting your daily dose of vitamin C in this summer won’t be difficult, especially with the plethora of options to choose from. The following summer fruits pack a real nutrient-dense punch and are great for your vitamin C intake.

1. Strawberries

Strawberries are a very popular fruit for many reasons. They can be incorporated into anything from smoothies and salads to jams and desserts. These juicy red berries provide many different nutrients and are super easy to grow in a home garden. One 100 g serving of strawberries packs a 60 mg vitamin C punch.

2. Raspberries

Raspberries are another easy-to-grow summer fruit that’s great for you. Aside from their high vitamin C content, raspberries also offer up vitamin K, manganese, fiber, and a little bit of protein. The berries can be eaten by themselves, as a jam, in desserts, or thrown into your favorite smoothie.

3. Blackberries

The third berry on the list (can you tell berries in general are a great source of vitamin C?!) is blackberries. Not everyone will like blackberries as much as strawberries or raspberries because they can have a tarter taste, but they are a delicious addition to your summer fruit list. Blackberries contain 20 mg of vitamin C per 100 g serving.

4. Blueberries

Blueberries are often hailed a “superfood” because of how good they are for you. Like blackberries, blueberries can be slightly more sour or tart in taste sometimes, which some people may not like. However, they’re deliciously sweet if you get them at the right time, and provide 10 mg of vitamin C per 100 g serving.


Image by Oliver Hale on Unsplash: What berry is highest in vitamin C?


5. Peaches

Peaches are a great on-the-go summer fruit, but can also be grilled on the BBQ for that extra burst of flavor. A single peach loads you up with 11 mg of vitamin C.

6. Apples

Apples are one of the most versatile fruits around. They can be used in almost any type of dish and are great by themselves. They are nutrient-dense and full of fiber to help your digestion. Eating an apple will offer you 5 mg of vitamin C.


Featured image by Vanesa conunaese on Unsplash

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