健康園地
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提到維生素C，許多女性就不由自主地想到水果，甚至有人認為隻要經常吃水果，就不會缺乏維生素C，其實這種看法是片麵的。據有關資料表明，獼猴桃、鮮棗、草莓、枇杷、橙、橘、柿子等含有豐富的維生素C。
據測定，成人一天需要60毫克維生素C，假如要從維生素C含量很少的水果中攝取，則無花果需要25個，梨子需要14個，葡萄需要1.5公斤左右。因此，隻吃一兩個維生素C含量少的水果，實際上並沒有什麽幫助。可是，如果是含維生素C較高的獼猴桃、柑橘或柿子，一天一兩個就夠了。如果是鮮棗或草莓，隻要五六粒，即可攝取到一天所需的維生素C。所以，要想補充足夠的維生素C，吃水果時應有所選擇。
另外，還有一些因素影響著水果中維生素C的含量。比如，一些水果為了預防蟲害及日曬，在生長過程中，常用紙袋包裹起來，結果造成維生素C含量減少;此外，水果存放的時間越長，維生素C的損失就越多。
Fruit | mg vitamin C / 100 grams | mg vitamin C per average size fruit/slice* | Ranking |
**Acerola | 1,677 | 80 | exceptional* |
Apple | 6 | 8 | fairly good |
Apricot | 10 | 4 | - |
Apricot, canned | 3 | 2 | - |
Asian pear | 4 | 5 | - |
Avocado | 8 | 16 | fairly good |
Banana | 9 | 11 | good |
Babaco | 21 to 32 | 21 to 32 | very good |
Barbados Cherry | 1,678 | 112 | exceptional |
Bilberry | 1 | 0.01*(estim) | - |
**Baobab | 150 to 499 | 100 | exceptional |
Breadfruit | 29 | 28* | very good |
Blackberry | 6 | 0.6(estim) | - |
Blackcurrant | 155 to 215 | 1.5 to 2*(estim.) | excellent |
Blueberry | 1.3 to 16.4 | no data* | - |
**Camu Camu | 2,700 | no data | astounding |
Carambola | 21 | 19 | very good |
Casimiroa | 30 | 15* | very good |
Crabapple | 8 | 2 (estim.) | - |
Cherimoya | 9 | 10* | fairly good |
Custard apple | 19 | no data | very good |
Feijoa | 25 | 13 | good |
Feijoa | 31 | 16 | very good |
Feijoa | 27 | 14 | good |
Fig | 2 | 1 | - |
Grape, slip skin | 4 | . 01 | - |
Grape, european | 11 | . 60 | good* |
Grapefruit | 34 | 44* | excellent |
**Guava, Cattley | 37 | 2 | very good* |
Guava, tropical | 183 | 165 | exceptional |
**Java plum | 14 | . 42 | - |
Jujube | 500 | no data | exceptional* |
**Kei apple | 117 | 17 | excellent* |
Kiwano ™ | 0.5 | 0.5 | - |
Kiwifruit, green | 98 | 74 | exceptional |
Kiwifruit, yellow | 120 to 180 | 108 to 162 | exceptional |
Lemon juice | 46 | 3* | - |
Lime juice | 29 | 1* | - |
Longan | 84 | 3* | good |
Loquat | 1 | .5 | - |
Lychee | 72 | 7* | very good |
Mango | 28 | 57 | excellent |
**Marula | 68 | 60(estim) | excellent |
Medlar | 0.3 | 0.15(estim) | - |
Melon, cantaloupe | 42 | 29* | very good |
Melon, honeydew | 25 | 20* | very good |
**Muntingia | 80 | 4*(estim) | excellent |
**Natal plum | 38 | 8 | good |
Orange | 53 | 70 | excellent |
Opuntia cactus | 23 | no data | very good? |
Papaya | 62 | 47* | excellent |
**Pawpaw/Asimina | 14 | 28(estim) | good † |
Passionfruit, purple | 30 | 5 | - |
Peach | 7 | 6 | - |
Peach, canned | 3 | 3 | - |
Pear | 4 | 7 | - |
**Persimmon, American | 66 | 13*(estim.) | excellent |
Persimmon, Oriental | 40 | 40*(estim.) | excellent |
Pineapple | 15 | 13 | good |
Plum | 10 | 6 | fairly good |
Raspberry | 25 | . 5 | - |
Raspberry | 23 to 32 | 0.7 to 1* | very good |
Redcurrant | 58 to 81 | 0.58 to 0.81*(estim) | good |
Rosehip | 1,500 | 45(estim.) | excellent |
Rosehip | 1,150 | 34(estim.) | very good |
Rosehip | 2,000 to 2,500 | 60 to 75(estim.) | excellent |
** Surinam cherry | 26 | 2 | - |
Sapodilla | 15 | 25 | very good |
Strawberry | 57 | 7* | very good |
Tangerine/Mandarin | 31 | 26 | very good |
Tamarillo, red | 40 | 40 | excellent |
Tamarillo, red | 31 | 22 | very good |
Tamarillo, yellow | 33 | 30 | very good |
Tamarillo, yellow | 31 | 22 | very good |
Tomato | 19 | 23 | very good |
Watermelon | 10 | 27 | very good |
值得一提的是，盡管一些人吃了許多富含維生素C的水果，但是有嗜煙的惡習，由於吸煙可阻礙人體對維生素C的吸收，煙草中的尼古丁對維生素C還有破壞作用。因此，也容易缺乏維生素C。 所以，水果不能作為人體維生素C的唯一來源，必需時應加服維生素C藥片才行。
