How much vitamin C in a grapefruit?

Grapefruit is particularly rich in vitamin C. Half of a grapefruit contains 45 mg of vitamin C, while a glass provides the recommended daily intake!

Health benefits of vitamin C

Vitamin C is vital for our health. It’s involved in many functions of the human body. Vitamin C is necessary for the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.

Additionally, adequate amounts of vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium. Also, vitamin C improves the absorption of nonheme iron.[1,2]

Moreover, vitamin C might prevent premature skin aging and the formation of wrinkles, due to its powerful antioxidant properties. Additionally, vitamin C can regenerate other potent antioxidants, such as vitamin E.

Moreover, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. It boosts the immune system and fights oxidative stress.[3]

How much vitamin C do we need a day?

The recommended daily intake of vitamin C is 75 mg and 90 mg for women and men, respectively.

Pregnant women require at least 85 mg of vitamin C a day, while lactating women require 120 mg. Children and teenagers require lower doses.

Smokers should get at least an extra dose of 35 mg of vitamin C a day, though. They have increased oxidative stress.

Is grapefruit rich in vitamin C?

Grapefruit, as all citrus fruits, is an excellent dietary source of vitamin C. Both white and pink grapefruits contain significant amounts of vitamin C. White grapefruit contains 33 mg, and pink grapefruit contains 37 mg of vitamin C per 100 g, respectively.[4]

Hence, pink grapefruit is 12% richer in vitamin C, as compared to white grapefruit.

Most noteworthy, pink grapefruit is an excellent dietary source of lycopene. This is a carotenoid with potent antioxidant properties. Besides pink grapefruit, lycopene is naturally present in high amounts only in watermelon, tomatoes, papaya, and guava.

Moreover, half of a white grapefruit contains 39 mg of vitamin C, while pink grapefruit contains about 45 mg. Hence, we can get half of the recommended daily intake of vitamin C just by eating half of a grapefruit a day!

Grapefruit juice is pretty high in vitamin C

Grapefruit juice is an excellent dietary source of vitamin C as well. It contains about 38 mg of vitamin C per 100 g. Actually, an 8 fl oz glass of grapefruit contains approximately 94 mg of vitamin C. Hence, just a glass of grapefruit juice provides more vitamin C than we actually need in a day!

Most noteworthy, grapefruit juice is pretty low in sugars and calories as compared to other fruit juices. An 8 fl oz glass contains only 22 g of sugars and fewer than 100 calories.

The best time to drink grapefruit juice is at breakfast. Boosting vitamin C intake in the morning protects the body throughout the day!

Other foods high in vitamin C

Certainly, consuming a wide variety of foods high in vitamin C is vital for our health.

Above all, the easiest way to significantly increase the daily vitamin C intake is by eating fruits high in vitamin C like oranges, strawberries, kiwis, lemons, papayas, and mangos!

Certain vegetables, such as broccoli, cauliflower, and peppers are particularly rich in vitamin C as well.

You can safely get high doses of vitamin C, both from foods and supplements. But, you shouldn’t get too much vitamin C. Chronic high doses of vitamin C from supplements may cause adverse effects.

Certainly, getting up to 1,000 mg of vitamin C from supplements a day is considered pretty safe. You’ll find a wide variety of vitamin C supplements on iHerb.