An apple contains about 8 mg of vitamin C, or up to 10% DV. Prefer eating organic apples, as the skin is the richest part in vitamin C!
How much vitamin C in an apple?
100g of apple has about 4 mg of vitamin C. Practically a medium (130g or 3″) apple and a large (215g or 31/4“) apple has 5.3 mg and 8.6 mg of vitamin C, respectively.
Apple juice is also a great dietary source of vitamin C. They’ve about 10 mg of vitamin C per 100g. So, the best time to drink apple juice is at daytime, or before/after exercise.
Is apple a good source of vitamin C?
The recommended daily intake of vitamin C is 75 mg and 90 mg for women and men, respectively.
Therefore, an apple contain up to 10% DV (Daily Value) of vitamin C.
Although apples contain low to moderate amounts of vitamin C, they’re considered an important dietary source of vitamin C. Apple is a widely consumed fruit, as kids and adults love it.
Furthermore, apples contain decent amounts of iron. Vitamin C helps absorb iron.
Prefer organic apples to get more vitamin C
If you want to get the most vitamin C out of an apple, eat it with the skin! The apple peel contains a much higher level of vitamin C, as compared to the pulp.
Additionally, apple peel is pretty high in phenolic compounds and fiber! Fiber in apple promotes weight loss. Phenolic compounds keep us healthy and may protect us from chronic diseases, such as obesity, neurodegenerative or cardiovascular diseases, and type 2 diabetes!
But, apples are among the most contaminated fruits with chemicals. They contain high concentrations of pesticide residues. Most of them concentrate in the skin. Therefore, you should prefer buying organic apples!
Other common fruits high in vitamin C
Although apples are pretty healthy, we can’t depend on them for getting the recommended daily intake of vitamin C.
We should consume oranges, grapefruits, kiwis, and strawberries. They’re the richest common fruits in vitamin C.