Which Fruit Wins?
Vitamin C is one of the most important nutrients for good health. From supporting your immune system to promoting glowing skin and overall wellness, this mighty vitamin is a must-have in your diet. Among nature’s many sources of Vitamin C, fruits often take the spotlight for their vibrant flavors and high content. But which fruit deserves the crown in the Vitamin C championship? Orange you curious?

Why is Vitamin C Essential
Vitamin C, also known as ascorbic acid, packs impressive health benefits. Here’s why you should load up on this nutrient today:

  • Boosted Immune Health: Vitamin C enhances immune function by encouraging the production of white blood cells to help fight infections.
  • Radiant Skin: Its role in collagen production means Vitamin C can help maintain skin’s elasticity and youthful glow.
  • Antioxidant Protection: Vitamin C combats oxidative stress, protecting your cells from damage caused by free radicals.
  • Iron Absorption: For plant-based eaters, it’s a lifesaver for absorbing nonheme iron from foods like spinach and lentils.

The Vitamin C Rankings 
Check out how these Dole fruits perform when it comes to delivering your daily dose of Vitamin C. (Values are per serving; percentages represent the recommended Daily Value)

Fruit Vitamin C (mg)  % Daily Value
Papaya (1 cup) 88 mg 98%
Kiwi (1 medium) 64 mg 71%
Strawberries (1/2 cup) 49 mg 54%
Orange (medium) 70 mg 78%
Grapefruit (half medium) 39 mg 43%

Pineapple (1 cup)           

 79 mg 88%
Mango (1 cup) 60 mg 67%
Lime (juice of 1) 20 mg 22%

Papaya steals the show with an impressive 88 mg of Vitamin C per serving, delivering 98% of the recommended daily intake. But don’t underestimate powerhouses like kiwi and pineapple!

Easy Serving Suggestions 
Looking for ways to incorporate these fruits into your diet? Here are some quick and delicious ideas:
Smoothies: Blend frozen strawberries, pineapple, and kiwi for a tropical Vitamin C blast first thing in the morning. The Orange Super Smoothie is another fan favorite!
Fruit Salads: Combine mango chunks, grapefruit, and papaya for a colorful, immune-boosting dish. This Five-Spice Fruit & Avocado Salad has a bright, bold flavor that you’ll keep going back for. 
Yogurt Parfaits: Layer Greek yogurt with strawberries, kiwi slices, and granola for a nutrient-packed snack. Or get a tone-on-tone vibe with this Tropical Parfait.  
Citrus Water: Add slices of lime and orange to your water for a refreshing hydration boost.
Dessert Garnish: Top desserts with fresh fruit slices for natural sweetness and nutrients.

Tips to Maximize Vitamin C Benefits 
To get the most out of your Vitamin C-rich fruits, pair them with these smart tips:
Pair with Iron-Rich Foods: Combine fruit with iron sources (like spinach in your salad) to improve iron absorption.
Avoid Overheating: Since Vitamin C is sensitive to heat, enjoy these fruits raw or minimally cooked to preserve their nutrients.
Add Healthy Fats: Pairing fruits with natural fats (like avocado or nuts) can enhance your body’s absorption of other fat-soluble nutrients in your meal.
Who says being healthy can’t be delicious? Celebrate nature’s best offerings and find the joy of vibrant, fruit-filled living!

Published April 1, 2025