Vitamin C in fruit

Vitamin C is one vitamin that is needed by the body and serves to enhance the immune system. When the body needs vitamins and minerals is sufficient, then all kinds of diseases can be prevented. Consuming vitamin C which also function as an antioxidant proven to ward off viruses such as influenza virus, so if we just meet this need, then we will be more rarely have the flu.

This vitamin is easily soluble in water so that when the vitamin is consumed than required, the excess is discarded in the urine. Because not stored in the body, vitamin C should be consumed every day. Average doses required for adults is 60-90 mg / day. But it could be more depending on the condition of the body and endurance of each person is different. Maximum permissible limit for vitamin C is 1000 mg / day.
This vitamin deficiency can cause bleeding gums, canker sores, muscle pain or nerve disorders. Further deficiencies lead to anemia, frequent infections and rough skin. While the excess vitamin C can cause diarrhea. When excess vitamin C due to the use of supplements in a long time can cause kidney stones, while if the excess vitamin C from fruits generally do not cause side effects.



Foods that contain vitamin C generally are fruits and vegetables. Fruits containing vitamin C are not always yellow, for example on which is the guava fruit with the highest vitamin C content that we can consume. In fact, in some fruits, the skin contains vitamin C higher than the fruit. For example on the skin of apples and oranges, although not all skin of the fruit can be eaten.

To know the content of vitamin C in fruit, here are the table contents in the fruits of which we commonly encounter in 100 grams. 

Fruits	The content of Vitamin C (mg/100 g).
Guava	183
Kiwi	100
Litchi	84
Papaya	62
Orange	53
Melon	42
Grape	34
Mandarin Orange	31
Breadfruit	29
Mango	28
Pineapple	15
Banana	9
Avocado	8