How many oranges should I eat to get my daily amount of vitamin C ?
How many oranges do I need to eat to get my recommended daily amount of vitamin C ? … not as many as you might think !
Research indicates that oranges help support the body and protect us from conditions such as heart disease and cancer due to the citrus phytochemicals. They’re also thought to have some anti-inflammatory, antiviral and antimicrobial benefits. Oranges are also a good source of fibre, vitamin B & A, calcium and potassium.
How many do I need to eat? One orange a day should give you around 93% of all the vitamin C you need. An additional serving of a citrus fruit (on top of your 5 a day) could reduce the risk of a stroke by 20%. A study revealed that consuming an orange was better than taking a vitamin C capsule, down to its specific mixture of antioxidants.
But did you know that there are many more foods that are higher in vitamin C content than even a whole orange?
Here Are 9 other Fruits and Vegetables That Have More Vitamin C Than Orange:
1. Guava
Red and yellow fruits are typically credited with having a greater vitamin content. A Guava fruit weighing 100 grams, has over 200mg of vitamin C content, which is almost twice as much as that in an orange.
2. Pineapple
The pineapple is undervalued for its nutrient content- this fruit contains a vast amount of vitamin C (47.8 mg), although it is not recommended to eat more than one serving or one cup of pineapple a day for optimal results. Pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating.
3.Strawberries
Strawberries are known for their antioxidant properties, but they are also rich in vitamin C, their vitamin C content is slightly higher than a single orange. Strawberries contain a small amount of omega- 3 fatty acids on the exterior.
4. Kiwi
If you are looking to add some green to your diet, Kiwi fruit is an excellent choice. One Kiwi fruit contains up to 84mg of vitamin C along with other important vitamins such as E and K and folate, and potassium. Kiwi fruit works wonders for the immune system and fighting inflammation.
5. Mango
Mangoes are naturally high in vitamin C and beta-carotene; Green mangoes essentially have more vitamin C content than their yellow or red counterparts. Raw mangoes contain more vitamin C, raw mangoes are often recommended to those suffering with anaemia as the extra dose of vitamin C helps in the absorption of iron.
6. Papaya
Papaya is a nutritious fruit, which is available throughout the year, it is best liked fresh, whether in a juice or salad. Half of a papaya, if eaten raw, delivers a considerably higher amount of vitamin c than a single orange.
7. Broccoli
Broccoli is a great naturally occurring source of vitamin C, which can help repair damaged tissue and maintain a healthy immunity. Apart from being a great vegetable for maintaining overall health, broccoli belongs to the family of cruciferous vegetables, there are many studies on going predicting that broccoli contains cancer prevention properties. These studies have shown a positive correlation between cancer prevention in many organs such as prostate, lung, colorectal and breast.
8. Kale
Kale has several health benefits, one being high in vitamin C and K. Kale contains flavonoids, glucosinolates which are linked to decrease cancer and are rich in antioxidants which are important for scavenging the free radicals that cause a metabolic problem called oxidative stress.
9. Red and Yellow Bell Peppers
Red and yellow bell peppers are a terrific source of antioxidants, which help maintain eye and heart health, they additionally contain high amounts of vitamin C, which increases levels of collagen and might help to prevent cancer too.
Vitamin C, also known as ascorbic acid, has several important functions.
Vitamin C is an antioxidant that promotes healthy teeth and gums. Vitamin C is also needed to help the body absorb iron and maintain healthy tissues. It is also essential for wound healing.
These include:
- helping to protect cells and keeping them healthy
- maintaining healthy skin, blood vessels, bones and cartilage
- helping with wound healing
Lack of vitamin C can lead to scurvy, but you should be able to get all the vitamin C you need by eating a varied and balanced diet.
Good sources of vitamin C – Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include:
- citrus fruit, such as oranges and orange juice
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
Vitamin C cannot be stored in the body, so you need it in your diet every day.
The importance of vitamin C cannot be overstated, particularly in winter. Apart from maintaining the overall healthy functioning of the body, this vitamin has several health benefits. The orange is consumed by many as their “go to” for vitamin C, if you like the “King of vitamin C”, as they are recognised to have the vitamin in high quantities, but take another look at the list above which shows many other vegetables high in Vitamin C too.
What happens if I take too much vitamin C?
Taking large amounts (more than 1,000mg per day) of vitamin C can cause:
- Stomach pain
- Diarrhoea
- Flatulence
A study linked to high amounts of orange juice and grapefruit juice were a higher risk of skin cancer. They are a third more likely to develop melanoma than individuals who consumed less. It is thought that this may be due to the citrus compounds that exert photocarcinogen properties. More research is needed to confirm the effects of orange consumption on cancer risk. Consuming too much vitamin C can also increase the amount of oxalate in your urine, therefore increasing the risk of developing kidney stones. Although many individuals take much higher doses of vitamin C, it’s not clear if this has any benefit.
Research has found that doses above 200 milligrams are not utilized by the body, therefore the additional vitamin C comes out in your pee. You should not take more than your daily recommended dose unless your doctor says so.
