Vitamin C in citrus fruits: how much they contain and what it does

When we think of vitamin C, citrus fruits come to mind first. Rightly so: oranges, lemons, clementines and grapefruits are a natural source of it. Here is how much they contain, what it does and how not to lose it in the kitchen.

What vitamin C does

Vitamin C (ascorbic acid) is a vitamin our body cannot produce on its own: it must come from food. According to the health claims authorised in the European Union, vitamin C:

• contributes to the normal function of the immune system;
• contributes to the protection of cells from oxidative stress;
• contributes to normal collagen formation for the normal function of skin, blood vessels, bones, cartilage, gums and teeth;
• increases iron absorption;
• contributes to the reduction of tiredness and fatigue;
• contributes to normal energy-yielding metabolism and to the normal functioning of the nervous system.

How much vitamin C is in citrus fruits

The nutrient reference value for an adult is 80 mg per day. Indicative values per 100 g of edible portion (sources: CREA and USDA nutrition databases; they vary with variety and ripeness):

• Oranges: about 50 mg
• Lemons: about 50 mg
• Clementines: about 45–50 mg
• Grapefruits: about 30–40 mg
• Mandarins: about 30–40 mg

In practice, the juice of two oranges or a couple of clementines covers a good part of the daily requirement.

Citrus and iron: a useful pairing

Vitamin C increases iron absorption. That is why it is a good habit to pair citrus with plant foods that contain iron, such as pulses, spinach and cereals: a squeeze of lemon on vegetables, a glass of juice at breakfast or a few orange segments in a salad.

How not to lose vitamin C

Vitamin C is sensitive to heat, light and oxygen. A few tips to preserve it:

• drink juice straight away, freshly squeezed;
• prefer citrus raw, or add it at the end of cooking;
• store fruit in a cool place or in the fridge and eat it within days or a few weeks;
• choose freshly picked citrus: the less time from tree to table, the better.

Ideas for bringing citrus to the table

From orange risotto to fish with grapefruit and desserts: find plenty of ideas in our citrus recipes. And to learn more about clementines, read the benefits of clementines.

Fresh citrus from the grower

We grow citrus fruits in the Sibari Plain in Calabria and pick them when you order, with no middlemen. Discover all our Calabrian citrus fruits or choose one of our mixed boxes.

Citrus fruits should be part of a varied and balanced diet and a healthy lifestyle.