Try This Instead, a series delving into unconventional yet potent alternatives to common beliefs. In this episode, we challenge the notion that oranges reign supreme as the go-to source for vitamin C. Why settle for oranges when numerous alternatives offer substantially higher levels of this essential nutrient?
We’re often taught from a young age the importance of fruits and vegetables for our health. They’re packed with vital vitamins and minerals essential for our bodies. Yet, as we grow older, we realise that certain foods are marketed for specific reasons. Oranges, for instance, are heavily promoted by governments and health authorities due to their rich vitamin C content, known to support immune function and overall well-being. They’re easily accessible, affordable, and versatile, making them a go-to choice for public health initiatives aimed at combating nutrient deficiencies and promoting wellness. Government support for the orange industry aligns with agricultural policies aimed at boosting domestic production, supporting farmers, and stimulating economic growth.
How did oranges become the marketing powerhouse they are today?
The journey of oranges to prominence traces back to the early 16th century when they were introduced to the UK during the Tudor period. Originating from Asia, Portuguese explorers brought orange trees to Europe, initially considered a luxury. Over time, as trade routes expanded and cultivation techniques improved, oranges became more widely available.
The scientific understanding of oranges’ nutritional value expanded in the 20th century, with significant research revealing their high vitamin C content and health benefits. The first recorded measurement of vitamin C in oranges was in 1914 by Hungarian biochemist Albert Szent-Györgyi, who found approximately 53 milligrams per 100 grams of the common sweet orange variety.
Today, farmers employ various agricultural practices to efficiently cultivate oranges, prioritising factors like size, colour, and uniformity to meet market standards. However, our focus should shift from mere aesthetics to a deeper understanding of the foods we consume. Exploring alternative sources of vitamin C, such as Kakadu Plum, Camu Camu, and Acerola cherry, elevates your nutrient game to the next level.
Kakadu plum
Kakadu plum, also known as Terminalia ferdinandiana, is a native Australian fruit predominantly found in the Northern Territory and parts of Western Australia. It is a small, greenish-yellow fruit, roughly the size of a cherry tomato, with a unique tart flavour reminiscent of tangy apricots or sour apples. Despite its small size, Kakadu plum packs a powerful nutritional punch, boasting one of the highest concentrations of vitamin C among all fruits. This makes it a potent immune booster and antioxidant-rich addition to any diet. The fruit typically ripens from November to March, during the Australian summer, and weighs around 10-20 grams each. The pH of Kakadu plum is typically around 3.5 to 4.5.
| Kakadu plum, 100g | |||||
| Calcium | Iron | Magnesium | Potassium | Vitamin C | Vitamin E |
| 55 mg | 4.7 mg | 19 mg | 220 mg | 4813 mg | 1.42 mg |
Camu Camu
Camu camu is a small, cherry-sized fruit that grows on the camu camu tree (Myrciaria dubia), native to the Amazon rainforest of Peru, Brazil, Colombia, and Venezuela. The fruit is typically round, reddish-purple in colour when ripe, and has a tart, tangy flavour similar to a combination of lemon and cherry. Camu camu is renowned for its exceptionally high vitamin C content, which makes it a potent immune booster and antioxidant-rich superfood. The fruit is harvested during the wet season from December to March and weighs approximately 4-5 grams each. Camu camu tends to have a pH ranging from 2.5 to 3.5.
| Camu Camu, 100g | |||||
| Calcium | Iron | Phosphorus | Potassium | Vitamin A | Vitamin C |
| 16 mg | 0.5 mg | 13 mg | 146 mg | 290 IU | 2145 mg |
Acerola cherry
Acerola cherry, also known as Barbados cherry or West Indian cherry, originates from the West Indies, southern Mexico, Central America, and northern South America. It’s a small, round fruit, typically about the size of a cherry, with colours ranging from bright red to deep orange when ripe. Acerola cherries have a tangy-sweet flavour with hints of tartness, resembling a blend of cherry and apple. They are celebrated for their exceptionally high vitamin C content, making them a potent immune booster and antioxidant-rich food. These cherries are harvested in cycles, with peak seasons typically occurring from spring to early summer. Each cherry weighs around 3-5 grams. The pH of acerola cherry falls within the range of 3.0 to 4.0.
| Acerola cherry, 100g | |||||||||
| Calcium | Fibre | Iron | Magnesium | Phosphorus | Potassium | Vitamin A | Vitamin C | Vitamin E | Vitamin K |
| 12 mg | 1.1 g | 0.2 mg | 18 mg | 11 mg | 146 mg | 767 IU | 1677 mg | 1.1 mg | 0.4 mcg |
Rose hips
Rose hips are the round, red-orange fruits of the rose plant, which typically grows in temperate regions around the world. After the rose petals fall off, the hips develop and ripen, resembling small berries. They vary in size, usually around 1-2 centimetres in diameter, and their colour can range from orange to red, depending on the variety and maturity. Rose hips have a tart, slightly sweet flavour with subtle floral notes. They are prized fortheir high vitamin C content, along with other beneficial compounds like antioxidants and flavonoids, which support immune health and overall well-being. Rose hips are typically harvested in late summer to early autumn, but their availability may vary depending on the region. Each rose hip weighs around 1-2 grams on average. Rose hips generally have a pH level between 3.5 and 4.5.
| Rose hips, 100g | |||||||||
| Calcium | Fibre | Iron | Magnesium | Phosphorus | Potassium | Vitamin A | Vitamin C | Vitamin E | Vitamin K |
| 169 mg | 25.4 g | 1.6 mg | 25 mg | 110 mg | 428 mg | 434 IU | 426 mg | 0.1 mg | 3.3 mcg |
Guava
Guava originates from Central America and is now cultivated in tropical and subtropical regions worldwide. The fruit is typically oval or pear-shaped, ranging from 5 to 10 centimetres in length. Its skin can vary in colour, from green to yellow or maroon, depending on the variety and ripeness. Guava has a sweet and slightly tangy flavour, reminiscent of a blend between pear and strawberry, with edible seeds. It’s rich in vitamin C, fibre, and antioxidants, supporting immune function, digestion, and heart health. Guavas are available year-round in tropical climates, with peak seasons varying by region. A single guava fruit usually weighs between 100 to 250 grams. The pH of guava can vary but is usually between 3.0 and 4.0.
| Guava, 100g | |||||||||
| Calcium | Fibre | Iron | Magnesium | Phosphorus | Potassium | Vitamin A | Vitamin C | Vitamin E | Vitamin K |
| 18 mg | 5.4 g | 0.26 mg | 22 mg | 11 mg | 417 mg | 624 IU | 228 mg | 0.73 mg | 2.6 mcg |
Try this instead…
| 100g | Vitamin C content |
| Kakadu Plum | 2300-5300mg |
| Camu Camu | 2800-3160mg |
| Acerola cherry | 1000-4500mg |
| Rose hips | 426mg |
| Guava | 228mg |
| Bell peppers | 127mg |
| Strawberry | 89mg |
| Kiwi | 71mg |
| Oranges | 70mg |
| Lemon | 30-40mg |
| Grapefruit | 38mg |
| Key limes | 29mg |
With a bit more insight and a curiosity to explore, we, as a society, can shift towards a genuinely healthier lifestyle, rather than settling for convenience. There is a reason why nutrient-dense foods often come with a higher price tag, can you put a price tag on your health? Don’t wait for health issues to arise; be proactive in making healthier food choices to prevent future damage. Be mindful and opt for better food options to prioritise your well-being.
