Fruits High In Vitamin C
Vitamin C is one of the most common nutrients. It has powerful antioxidant properties and is needed for wound healing, repairing tissue, iron absorption, scurvy prevention and protecting heart health. The amount of vitamin C you need will depend on your age and gender, ranging from 40 mg to 120 mg per day.
Just to be safe, I usually get the majority of my vitamin c from REAL berry-sourced supplements . On top of that though, here are the fruits that I focus on to top off my vitamin c needs.
It is commonly thought that citrus fruits such as oranges and lemons are the only sources of vitamin C, but this is not the case. There are in fact lots of fruits and vegetables you can eat that will provide you with significant quantities of vitamin C.
Are Cherries Rich In Vitamin C
Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients. Youll get vitamins C, A, and K. Each long-stemmed fruit delivers potassium, magnesium, and calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline.
Top Ten Cherries Products High In Vitamin C
Below is a summary list for the top ten cherries items ranked by the amount or level of vitamin c in 100g.
1. Cherries, sour, red, raw : 10mg 2. Cherries, sweet, raw : 7mg 3. Cherries, sweet, canned, light syrup pack, solids and liquids : 3.7mg 4. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids : 3.6mg 5. Cherries, sweet, canned, extra heavy syrup pack, solids and liquids : 3.6mg 6. Cherries, sweet, canned, pitted, heavy syrup, drained : 3.6mg 7. Cherries, sweet, canned, juice pack, solids and liquids : 2.5mg 8. Cherries, sweet, canned, water pack, solids and liquids : 2.2mg 9. Cherries, sour, red, canned, water pack, solids and liquids : 2.1mg 10. Cherries, sour, red, canned, light syrup pack, solids and liquids : 2mg
Following on from the ten top cherries items or products containing vitamin c we have a more comprehensive break down of Cherries, sweet, raw, and the highest item containing vitamin c which is Cherries, sour, red, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 14 types of cherries.
At the bottom of the page is the full list for the 14 different types of cherries based on the content in different servings in grams and oz , providing a comprehensive analysis of the vitamin c content in cherries.
Don’t Miss: Is Vitamin D Milk Bad For You
Content Per Typical Serving Size 1 Cup With Pits Yields
To give 100% of the RDA, 6.3 servings of the typical serving size 1 cup, with pits, yields give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 86.94 kcal, the Protein content is 1.46 g, the Fat content is 0.28 g and the Carbohydrate content is 22.09 g. The percentages are shown below in the vitamin c chart, for the typical serving of vitamin c and the related and important nutritional values.
Acerola Keeps Your Skin Young And Healthy
The Vitamin C in acerola cherries, a category in which this fruit is uncontested, encourages your body to produce collagen, which gives elasticity, protects and heals soft tissue, like your skin.
Enjoying shiny, elastic skin, protected from premature ageing by acerola cherrys vitamin C and antioxidants sounds like a good deal, and it is. Your body produces less and less collagen as you grow older, so you must give it a push with the right supplement. And nothing, not even oranges or lemons, has more vitamin C than acerola cherries.
Recommended Reading: What Is The Normal Amount Of Vitamin D
Become A Lifelong Balanced Eater
In order to make your nutrition and lifestyle habits stick, a combination of these strategies needs to be utilized.
This is exactly what we kept in mind when we built the Mindful Nutrition Method.
The Mindful Nutrition Method is a transformative online live experience with live group coaching, training and course materials, and a private community. Inside we teach our students how to create balanced eating habits for life that help you be free from food and diet obsession, maintain a balanced weight, cultivate a positive relationship with food and your body, and ultimately find joy in nourishing yourself.
Rich In Antioxidants And Anti
The high concentration of plant compounds in cherries may be responsible for this fruits many health benefits.
Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.
This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging .
In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies .
Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health (
9 ).
Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.
Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners .
Additionally, some evidence suggests that cherry products may enhance exercise performance.
A study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group .
Summary Consuming cherries,
Also Check: How Much Vitamin D Is In Caltrate
How To Incorporate Cherries Into Your Diet
There are several ways to enjoy the health benefits of cherries. If choosing dried cherries, Gabriel advises reading the label carefully for the presence of added sugars. Cherries are naturally sweet already! She also notes that cherries are smaller when dried and the water is removed, so its easy to consume too many. Be mindful of the serving size, and dont give yourself a stomachache, she says.
When chomping on fresh cherries, dont forget the pit. If you accidentally swallow a cherry pit, however, it will likely just pass through your system and come out the other end, according to OnHealth.com. Also avoid biting into the pits with your teeth. A simple cherry pitting tool may be a wise investment try the Oxo Good Grips Cherry and Olive Pitter .
What Are The Vitamins In Cherries
Cherry is a tree that opens white and pink flowers in the spring and gives a juicy, fleshy fruit in summer of vitamins in cherries. The fruit is dark red in color and has a single core with hard shell inside. Cherries are very rich in antioxidants with effective anti-aging properties. Vitamin C contains potassium, quercetin, anthocyanin and elagic acid.There are many benefits for this body of healing cherry fruit which is loved by everyone because it is consumed and sweet in summer months as thirst quencher. There are many different benefits to the discharge routes. It has diuretic properties. It also solves the problem of constipation. Diarrhea affects people who have constipation problems.You can easily digest the cherry food you eat. It destroys the toxins in the kidneys, helps to get rid of the body. It is recommended that people who have stones in bile and sand in their kidneys consume this medicinal fruit. This delicious fruit, which also has a fever-reducing feature, is also good for liver disorders. Its a good source of vitamin C. It also strengthens the body and helps eliminate vitamins in cherries deficiencies.
Cherries contain healthy hair and skin care, and vitamin C, a strengthening collagen. It is also a food rich in chemical agaric acid, which is an anti-carcinogenic feature. Helps fight against viruses and bacteria with vitamin C.
Read Also: Are Flintstone Vitamins Good For You
Acerola Is Great For Your Heart
Your heart and circulatory system can benefit from an extra dose of vitamin C. The healthy compound can lower high blood pressure, triglyceride levels and bad low-density cholesterol levels in your bloodstream, three major factors related to heart disease.
Heart disease is still the number one cause of death in the world, and were all susceptible to it. Reducing your chances of suffering from heart-related conditions is paramount, and if some extra vitamin C can help, they lets make the most of it!
They Protect Against Diabetes
The anti-inflammatory effect of cherries helps keep your body healthy but what’s more, cherries rank lower than many fruits on the glycemic index. That means they dont trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes, and important for managing the condition if you already have it.
RELATED: 20 Cherry Recipes for Dessert, Dinner, and More
Read Also: Which Fruits Have Vitamin B
Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
What Is The Best Form Of Vitamin C
Time-release vitamin C is often the preferred choice since vitamin C has better bioavailability when taken in smaller doses throughout the day. A time-release formula aims to solve this problem without taking multiple tablets, by releasing the vitamin C slowly throughout the day.
Increased oxidative stress contributes to development and progression of several human chronic inflammatory diseases. Cherries are a rich source of polyphenols and vitamin C which have anti-oxidant and anti-inflammatory properties.
You May Like: What Vitamins Help Reduce Uric Acid
Relief From Gout Attacks
Arthritis is a result of inflammation, making anti-inflammatory agents a must for recovery. Gout is a specific form of arthritis that causes bouts of joint pain. The pain is a result of an excessive amount of uric acid in the blood. While this pain often occurs in the joint of the big toe, it may present itself in other joints as well.
The anti-inflammatory properties of cherries can significantly reduce the symptoms of gout. Daily consumption of cherries has been proven to reduce the amount of uric acid in the blood to normal, resulting in relief from gout attacks .
They have actually been compared favorably to NSAID controls using ibuprofen and naproxen to alleviate gout symptoms !
Promotes A Restful Night Of Sleep
We often hear of melatonin in supplement form, where those struggling to fall asleep will use it to hit the hay sooner. Yet contrary to popular belief, we dont necessarily need a supplement to reap the benefits of melatonin. You can find melatonin in sweet cherries and various other food items!
Studies have shown that both the quality of sleep and the number of hours obtained can be significantly increased with the consumption of sweet cherries .
The presence of serotonin, melatonin, and tryptophan are to thank for the regulation of sleep cycles .
Recommended Reading: What Vitamins Should Take To Get Pregnant
Cherries Boost Our Moods And Brain Power
Cherries are loaded with brain-boosting capabilities. The anthocyanins in cherries are thought to boost cognitive function, prevent memory loss and protect against Alzheimers Disease. The polyphenols in cherries help us process new information effectively and improve communication between our brain and the rest of our body. On top of that, cherries are a rare food source of serotonin, a hormone known for regulating mood and anxiety.
Is Rice A Good Source Of Vitamin C And Fiber
Compared to maize, wheat, and potatoes, raw, long-grain white rice is a reasonably excellent source of calories, carbohydrates, calcium, iron, thiamin, pantothenic acid, folate, and vitamin E. It lacks vitamin C, vitamin A, beta-carotene, and lutein+zeazanthin, as well as a significant amount of fiber.
Don’t Miss: What Vitamin Makes Your Bones Strong
The Nutritional Value Of Cherries: Calories Vitamins And More
Cherries, whether baked in a pie or freshly picked off the tree, are cherished for their distinctive taste.
Video of the Day
But flavor is not the only benefit these fleshy stone fruits bring to the table: Cherries are packed with valuable nutrients that can protect your skin, heart and digestive system.
You may not think to add cherries to your grocery haul until you see them fresh at a farmers’ market, but they’re worth incorporating into your everyday meals.
“Cherries are a great addition to any diet, so be sure to add them to your shopping list when they are in season,” says Mia Syn, RDN. “I encourage eating a rainbow of produce to vary your intake of vitamins, minerals and phytonutrients. Eating with the seasons is one easy way to do that.”
Here are the delicious perks you can expect when you dig into a bowl of cherries.
Amount Of Vitamin C In Cherries
Welcome to the nutritional vitamin c content in 14 different types of cherries, ranging from 10 mg to 1 mg per 100g. The basic type of cherries is Cherries, sweet, raw, where the amount of vitamin c in 100g is 7 mg.
The percentage of the recommended daily allowance for vitamin c is based on a 60 mg RDA level for a mature adult.
Also Check: Is Vitamin C Hard On Your Kidneys
Are Cherries Safe For Everyone
Not everyone is able to enjoy cherries, some people may have an allergy to the fruit. This can be a primary allergy, whereby you are allergic to the fruit or secondary, when you are allergic to pollens from the same family of plants.
A secondary allergy occurs as a result of cross reactivity, for example, if you are allergic to birch tree pollen you may experience an allergy to fruit such as cherries as well as others including apples, plums and peaches.
Speak to your GP or registered dietician if you experience any concerning symptoms after eating cherries.
Read more from the NHS website about allergy symptoms.
Health Benefits Of Ground Cherries
A single ground cherry contains just 1 gram of fat and 53 calories. That makes them a super healthy choice for anyone wanting to watch what they eat or to slim down!
Aside from this, ground cherries contain tons of helpful nutrients. These fruits have Vitamin A, which helps with cell growth and development and supports a health reproductive system.
Ground cherries also contain Vitamin C, a vitamin commonly associated with better immune health. Vitamin C is also great because it serves as a natural antihistamine and is an antioxidant.
Four B vitamins, Thiamin, Riboflavin, Cobalamin, and Niacin, are all present in ground cherries as well. These vitamins are important for keeping your metabolism strong, improving cardiac health, and improving cell renewal.
Also Check: Does Vitamin D Boost Immunity
They Promote Healthy Sleep
Tart cherries in particular are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles. One study in men and women with insomnia found that compared to a placebo, eight ounces of tart cherry juice in the morning and again one to two hours before bed increased sleep time by an hour and 24 minutes.
How To Store Ground Cherries
If youve bought ground cherries and dont want to eat them right away, you have a few storage options available. As long as you keep the fruits in their papery husks, theyll last between 7-10 days in the refrigerator.
Just note that ground cherries are sometimes sold with moisture on their husks. Youll need to fully dry them off before storing them. Otherwise, the fruit will decay faster.
Still not ready to eat them right away? You can store ground cherries in the freezer, too!
To freeze these fruits, youll need to peel the husks off of them. Then, rinse the fruits with water and pat them dry.
Once the fruits are dried, place them on a cookie sheet and freeze them until theyre hard. Once theyre fully frozen, you can store them in sealed containers or zip-lock bags for up to several months.
You May Like: What Vitamin B Is Good For Anxiety
Cherries May Improve Your Immune Health
If you’re eager to stave off sickness as cold and flu season approaches, snacking on some cherries might just do the trick.
“Cherries are loaded with vitamin C, manganese, fiber, and potassium all of which have significant immune boosting effects,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.6254a4d1642c605c54bf1cab17d50f1e
Cherries May Improve Your Sleep
Find yourself struggling to sleep at night? Instead of your usual midnight snack, enjoy a few cherries.
“Melatonin is a chemical that is naturally produced in the brain, but is also found in certain foods such as cherries,” says Florida-based dietitian nutritionist Kim Rose, RDN, CDCES, CNSC. “Melatonin helps the body to know when it’s time to sleep and when it’s time to wake up,” Rose explains.
Recommended Reading: What Does Vitamin D Do For My Body
