It’s winter which means that while your Vitamin D source from the sun will not be as readily available, you can still get lots of Vitamin C fruits.

In fact, fruits are not the only source of Vitamin C but also vegetables such as broccoli.

Due to its water-soluble nature, it is present in many fruits and vegetables that are especially available in the winters.

This vitamin is great for your gum health but it also helps to improve your eyesight.

Moreover, it is an antioxidant, improving the skin, bones, teeth and even your immunity.

This article discusses how fruits and foods rich in Vitamin C are beneficial to you. Keep reading to know more.

strawberries in a bowl


What are Vitamin C Fruits?

You may know of oranges and lemon but do you know that Kakadu plum, a native Australian superfood is 100 times richer in Vitamin C than oranges?

There are several fruits that are full of Vitamin C and also healthy for your teeth.

These include:

  • strawberry
  • orange
  • lemon
  • Kakadu plum
  • rosehip
  • guava
  • kiwi
  • acerola cherry
  • lychee
  • blackcurrant

All of these fruits contain a good quantity of Vitamin C to give you oral benefits.

That said, they are also good for your overall health. Let’s find out how!


A single cup of strawberry has about 89 mg of Vitamin C.

Not only that, but they are also rich in manganese, antioxidants, flavonoids, and folate.

Hence, strawberries can prevent several problems because they are rich in antioxidants as well as vitamin C.

It can reduce the risk of getting dementia, cardiovascular disease, diabetes and cancer.

The flavonoids can prevent the arteries from clogging with plaque.

Thus it reduces bad cholesterol too.

Hence, you can eat this fruit rich in Vitamin C to stay healthy.

Orange and Lemon

One orange usually has about 7o mg of Vitamin C.

Lemon contains about 83 mg of Vitamin C with its peel.

Moreover, lemon juice has antioxidant properties.

Other citrus fruits such as mandarin and grapefruit have a good quantity too.

While Vitamin C helps to protect against gum disease, don’t forget that these citrus fruits are acidic in nature.

The acids in these fruits are not the best for your teeth.

When they come in contact with your teeth, they can erode your enamel over time.

If the enamel wears down, then it becomes more susceptible to cavities, decay and periodontal disease.

Hence, if you are consuming Vitamin C for oral health, there are other options to look at.

vegetables, oranges and kiwis


Other Options

Kakadu Plum

This superfood has the highest quantity of Vitamin C.

A pack of plums has about 481 mg of the vitamin.

Besides, it has Vitamin E, potassium and lutein antioxidant which promotes eye health.

Rose Hip 

Around six of these have 199mg of Vitamin C. Thus, it is full of it.

This tangy and sweet fruit comes from the rose plant.

The vitamin quantity helps to improve skin integrity as it becomes loose with age.

Moreover, it can protect your skin from sun damage and wound healing.

What’s more, it can improve discoloration and inflammatory skin conditions.


Antioxidants and vitamins are found in abundance in guava.

One guava contains about 126 mg of Vitamin C.

It has lycopene antioxidant which can help in lowering cholesterol levels as well as high blood pressure.

vitamin c fruits kiwi


One kiwi has around 71 mg of Vitamin C.

Kiwis can improve your immunity, lower cholesterol as well as reduce the risk of getting blood clots and stroke.

It decreases oxidative stress and can increase white blood cell activity.

Areola Cherry 

A half-cup of cherries contains 822 mg of Vitamin C.

That can help in preventing the UVB rays skin damage.

Plus it contains properties to fight cancer and decreases the damage to DNA due to a bad diet.


Lychee has around 7 mg of Vitamin C.

That plays its part in blood vessel health as well as collagen synthesis.

Alongside that, it contains omega 3 and omega 6 fatty acids for brain health and muscles.


Half cup of blackcurrants has around 101 mg of Vitamin C.

Plus it is also rich in anthocyanins.

Both of these help to reduce any oxidative damage.

That includes neurodegenerative diseases, cancer and heart disease as well as chronic inflammation.

So these are the Vitamin C fruits.

vitamin c fruits and oral health

Vitamin C Fruits and Oral Health

Any vitamin deficiencies of the important vitamins whether it is C, D or E can affect your overall as well as oral health.

Vitamin C is immensely important for gum health.

If you are suffering from the periodontal disease but your oral hygiene is still well, then it is time to look at your diet.

Do you take enough Vitamin C?

Not only gum disease but the early stage of bleeding and gingivitis can also occur due to insufficient intake of this vitamin.

This is because it strengthens the connective tissue in your gums.

Hence, as your gums become stronger, they hold the teeth firmly.

Therefore, your teeth end up staying in place while a lack of Vitamin will surely lead to bleeding gums.

When you are young then getting enough Vitamin C through supplements helps to reduce the chances of erosive tooth wear.

This refers to early childhood when you are not taking enough of the vitamin through fruits and vegetables rather supplements.

So in order to have good gum and oral health, you can refer to fruits and vegetables for your daily dose.

These are usually better than taking fruit juices. Therefore, go for whole fruits.

That is because they have their risks. More on that later.

But other than that, you also have the option to take Vitamin C through supplements as well.

Sometimes they are more suitable than consuming food rich in that.

Since Vitamin C is water-soluble, you need it every day.

What that means is that your body does not store Vitamin C inside for a longer period of time.

Thus you need daily intake in the form of fruits, vegetables or supplements.

Multivitamins and separate Vitamin C supplements provide enough intake for the day to protect your oral health.


When Vitamin C Fruits are Not Great For Oral Health

Vitamin C can strengthen your gums and keep your teeth firmly in place. ‘

However, in some factors, it is not the most ideal for your teeth.

Have you ever seen a dentist excited about using lemon and warm water daily?

Probably not! Well, that’s because it may have benefits internally but not when there is direct contact with your teeth.

But why is that so?

For that, you should know a little more about Vitamin C.

Vitamin C is found in fruits in the form of ascorbic acid.

Yes, it is an acid!

We have already discussed how acidic foods can be harmful to your teeth.

Thus it has an acid erosive effect on your enamel.

While some of the fruits are not as erosive, certain citrus fruits have other acids as well which makes them more problematic.

Prolonged consumption of oranges and lemons can harm your enamel to the extent of permanently damaging it.

This happens when the acids are in direct contact with your teeth.

As the acids land on your enamel, they can start slowly eroding it.

Obviously the time and frequency it is in exposure with your teeth matters too.

But overall it will harm teeth.

As your enamel starts to erode, your teeth will become sensitive.

Tooth sensitivity is just one thing, there is also a chance of tooth decay and cavity formation.

So even if you take it, keep a check on the quantity and completely avoid taking fruit juices.

They are acidic as well as have a higher amount of sugar.

If you want to drink juice then it should be in a small quantity and possible through a straw to limit contact with teeth.

The best way is to take supplements then fruits and rarely fruit juices.


Protecting Your Oral Health

While there are some disadvantages to eating certain fruits with Vitamin C, there are also advantages such as strengthening gums and teeth.

That said, your oral hygiene needs to be good alongside your diet.

For Vitamin C intake you can take fruits that are not as acidic as citrus fruits and eat vegetables and herbs such as broccoli, sweet potatoes, parsley and kale.

This will prevent bleeding gums and also strengthen oral health.

Besides that, you still need to brush twice a day and floss once.

These are the basics that will actually prevent you from oral health problems such as gum disease and gingivitis.

No matter how much Vitamin C fruits you eat, if you are not taking care of your oral hygiene, problems will occur.

Therefore, if you are ignoring your oral health then your diet can only partially help.

So both of these go hand in hand.

You should not be deficient in vitamins but also protect your oral health and hygiene.


Vitamin C fruits can improve your oral health but some can also harm it.

Therefore be mindful of how much you are consuming it.

Plus, also remember to maintain oral hygiene along the way.