The autumn breeze brings with it the sweet fragrance of fruits. This season’s fruit basket showcases the “antioxidant champions” of the fruit world. These sweet and juicy “immune defenders” build a vibrant barrier against the cold winter. Who is the king of Vitamin C? The answer may surprise you.
NO.1 Prickly Pear
Prickly pear, also known as thorn pear, mountain king fruit, or spring return fruit, is hailed as the “King of Vitamin C” and “Golden Vitamin C” in the fruit world, containing 2585 mg of Vitamin C per 100 grams of fresh fruit, nearly 50 times that of oranges and 40 times that of kiwis. The carotene content of prickly pear reaches 2900 micrograms per 100 grams, exhibiting various biological effects such as antioxidant properties, tumor suppression, immune enhancement, and vision protection. Additionally, prickly pear contains tannins, flavonoids, and other functional components, while organic acids and dietary fiber promote gastrointestinal motility, alleviate indigestion, and have effects of strengthening the spleen and clearing heat.
Tip: Prickly pear should be consumed after removing the thorns and seeds; the flesh is crisp and sweet-sour, but the sourness can be quite pronounced, making it difficult for first-time eaters to accept. Those with excessive stomach acid should consume with caution.
NO.2 Winter Jujube
Winter jujube, also known as northern winter jujube, frozen jujube, or apple jujube, has a reddish-brown, shiny skin, thin skin, crisp flesh, and is sweet and juicy. It is also a strong contender for Vitamin C, with up to 243.0 mg per 100 grams of fresh fruit, which is 60 to 70 times that of apples and 4 to 5 times that of kiwis. It is rich in dietary fiber, potassium, Vitamin A, Vitamin E, and other beneficial components for the human body. Consuming a moderate amount daily (5 to 8 pieces) can effectively supplement vitamins and enhance immunity.
Tip: The sugar content of winter jujube (27.8 grams per 100 grams) is high, so those with diabetes should monitor their intake.
NO.3 Sea Buckthorn
Sea buckthorn has round, orange-yellow or orange-red fruits. Each 100 grams of fresh sea buckthorn contains 204.0 mg of Vitamin C, which is 4 to 5 times that of kiwis. It is rich in Vitamin E, Vitamin K, B vitamins, and carotene (3840 micrograms per 100 grams), and contains various active components such as sea buckthorn flavonoids and unsaturated fatty acids, which assist in improving digestive function, relieving cough and phlegm, promoting blood circulation, and enhancing immunity.
Tip: While sea buckthorn has health benefits, it should not replace medication.
NO.4 Kiwi
Kiwi, a type of berry, comes in green, yellow, and red varieties and is also a Vitamin C powerhouse, with 62.0 mg of Vitamin C per 100 grams of Chinese kiwi. It contains natural antioxidants and lutein, which can eliminate free radicals in the body and delay aging. It is rich in chromium, an important component of glucose tolerance factor, which can assist in lowering blood sugar. Freshly picked kiwis are generally hard; storing them sealed with apples or bananas (which release the ripening agent ethylene) can accelerate softening.
Tip: Those with spleen and stomach deficiency or diarrhea should eat less to avoid worsening symptoms.
NO.5 Hawthorn
Hawthorn, also known as mountain red or red fruit, has deep red, nearly spherical fruits with a sweet and sour taste. It is a fruit unique to China, often used to make candied hawthorn or jams. Each 100 grams of fresh fruit contains 53.0 mg of Vitamin C, which is 2 to 3 times that of oranges, and is rich in calcium, potassium, and iron. Due to its Vitamin C and organic acid content, its iron bioavailability is relatively high. Eating hawthorn can relieve food stagnation and indigestion, promoting digestion and stomach health.
Tip: Those with excessive stomach acid or pregnant women should avoid it.
NO.6 Grapefruit
Grapefruit is a natural hybrid of sweet orange and pomelo. The fruit is round and flat, with thin orange-yellow skin. The flesh is segmented and comes in white, pink, and red varieties. It has a juicy, slightly sour, and bitter taste with a unique aroma. Each 100 grams of fresh fruit contains 38.0 mg of Vitamin C, far exceeding that of apples. It is rich in potassium, which can assist in lowering blood pressure. It should not be consumed with antihypertensive or lipid-lowering medications, as it may cause abnormal increases in drug concentration.
Tip: Those with a cold constitution should eat with caution, as it may lead to diarrhea or dizziness.
NO.7 Kumquat
Kumquat, also known as golden jujube, is round with sweet skin and sour flesh. The skin contains kumquat glycosides, pine needle glycosides, and clove glycosides; kumquat has a Vitamin C content of 35 mg per 100 grams, and the flesh contains citric acid, malic acid, and various amino acids such as proline and aspartic acid. It has effects of relieving phlegm and cough, and reducing swelling and pain.
Tip: It is best not to eat on an empty stomach, as it may irritate the gastric mucosa; those with high sugar content should eat with caution.
NO.8 Orange
Oranges are a hybrid of grapefruit and tangerines, with varieties including navel oranges, ice sugar oranges, blood oranges, and red oranges. They are rich in Vitamin C (approximately 33.0 mg per 100 grams of fresh orange), which can enhance immunity, eliminate free radicals, and reduce cancer risk. They contain flavonoids, limonoids, and β-carotene, which promote the generation of high-density lipoprotein and assist in reducing the risk of cardiovascular and cerebrovascular diseases. Pectin and cellulose promote intestinal motility and prevent constipation; potassium regulates blood pressure, while calcium and magnesium participate in bone metabolism, promoting bone health.
Tip: Those with diabetes, spleen and stomach deficiency, or allergic constitutions should eat with caution.
Why Supplement Vitamin C?
Vitamin C, also known as ascorbic acid, cannot be synthesized by the human body and must be supplied through food. During the Age of Exploration, sailors often died from scurvy due to a lack of Vitamin C, hence the name “ascorbic acid”.
Vitamin C has significant antioxidant effects and numerous physiological functions, including promoting collagen synthesis, eliminating free radicals in the body, promoting wound healing, maintaining cardiovascular health, enhancing iron absorption, delaying aging, preventing inflammatory responses in the body, and boosting immunity.
Unlike most water-soluble vitamins, Vitamin C can be stored in the body to a certain extent. Even if intake is temporarily halted, deficiency symptoms do not appear immediately. However, prolonged lack of intake or being in a state of insufficient intake may lead to precursor symptoms of Vitamin C deficiency, often accompanied by general fatigue, loss of appetite, swollen gums, and even petechiae and gum bleeding, especially at the tips of the gums.
The recommended daily intake of Vitamin C for normal adults is 100 mg, but to prevent non-communicable chronic diseases, a daily intake of 200 mg of Vitamin C is recommended. The “Dietary Guidelines for Chinese Residents (2022)” recommend that adults ensure a daily intake of 200 to 350 grams of fresh fruit and pay attention to choosing fruits high in Vitamin C to generally avoid Vitamin C deficiency or excess.
How to Eat Fruits Without Losing Nutritional Value
Fruits can be considered natural vitamin pills, but there is a correct way to “open” them; otherwise, not only will the nutritional value be greatly reduced, but it may also have adverse effects on the body.
Freshly Squeezed Juice Cannot Replace Fresh Fruits
Some people like to juice fresh fruits, but since Vitamin C is an antioxidant vitamin, it can be significantly destroyed during the juicing process when exposed to air and light, leading to a substantial reduction in Vitamin C intake. Furthermore, fruits themselves contain a lot of dietary fiber, and excessive processing will destroy their nutritional value.
Choosing Fresh Fruits is Key
Eating fresh fruits brings numerous health benefits. In contrast, fruits that have been stored for too long lose much of their nutritional value. The moisture in fruits evaporates over time, causing them to shrivel, lose taste, and affect their edibility. Their nutritional components also undergo significant changes, especially some antioxidant components that are easily oxidized and decomposed.
People with Sugar Control Should Monitor Fruit Intake
For those with high blood sugar, daily fruit intake should be controlled between 50 to 150 grams. Fresh fruits generally have about 50 kcal per 100 grams. If consuming a larger amount in one day, the intake of staple foods should be reduced accordingly. For example, if consuming 200 grams of apples (approximately 100 kcal), 30 grams should be deducted from the total staple food intake for the day to avoid excessive total energy intake.
It is best to choose to eat fruits between meals, when hungry, or after physical activity, as this can prevent low blood sugar and provide the body with certain calories and nutrients. It is recommended to eat small amounts multiple times, avoiding large amounts at once, which can increase the burden on the gastrointestinal tract and cause a rapid rise in blood sugar. It is best to consume fruits 2 to 3 times a day, with about 50 grams each time.
Source: Beijing Youth Daily
