Juices like orange and kiwi are high in Vitamin C, with orange juice containing about 50 mg per 100 ml, while kiwi juice can exceed 100 mg per 100 ml.
Vitamin C is a powerhouse nutrient that boosts immunity, aids iron absorption, and promotes glowing skin. While oranges get all the glory, many juices offer surprising vitamin C content. This guide compares popular juices, reveals storage tips to preserve nutrients, and highlights unexpected vitamin C champions.
Vitamin C Content in Common Juices
| Juice Type | Vitamin C (mg per cup) | % Daily Value |
|---|---|---|
| Orange juice | 124 | 138% |
| Grapefruit juice | 94 | 104% |
| Pineapple juice | 25 | 28% |
| Apple juice | 2 | 2% |
| Grape juice | 1 | 1% |
Unexpected Vitamin C Stars
While citrus juices dominate, some surprising options offer excellent vitamin C:
- Guava juice: 377mg per cup (419% DV)
- Kiwi juice: 167mg per cup (185% DV)
- Strawberry juice: 85mg per cup (94% DV)
Factors Affecting Vitamin C in Juices
Processing Methods
Cold-pressed juices retain more vitamin C than heat-pasteurized versions. Cold press juicers minimize oxidation, preserving nutrients better than centrifugal models.
Storage Conditions
Research shows vitamin C degrades fastest in plastic containers at room temperature. After 3 days:
- Glass at 4°C: 2.8-37% loss
- Plastic at 23°C: 6-38.7% loss
- Frozen at -18°C: 5.8-43.5% loss
Maximizing Vitamin C Benefits
Pairing for Absorption
Combine vitamin C-rich juices with iron sources for better absorption. Try:
- Orange juice with iron-fortified cereal
- Tomato juice with lentil soup
- Kiwi juice with spinach salad
Fresh vs. Store-Bought
Freshly squeezed juice typically contains more vitamin C than store-bought versions. A study found some commercial apple juices contained less than 1mg/100ml, while fresh pressed versions had up to 114mg/100ml.
Juice Preparation Tips
Equipment Matters
The right tools make a difference. For maximum nutrient retention:
- Use a quality juicer that minimizes oxidation
- Store in airtight glass containers
- Consume within 24 hours for peak vitamin C
Boosting Vitamin C Content
Enhance your juice’s nutritional profile by adding:
- Citrus peels (contain flavonoids that protect vitamin C)
- Bell peppers (higher in vitamin C than oranges)
- Kale or broccoli (surprisingly good vitamin C sources)
Commercial Juice Label Accuracy
A UK study found significant discrepancies between labeled and actual vitamin C content:
- Orange juices often exceeded label claims
- Grapefruit juices averaged 100% higher than labels
- Many apple juices fell far below Food Table values
For reliable vitamin C intake, consider making your own juice or choosing brands that use proper processing methods to preserve nutrients.
