Core Insights - The article discusses the differences between various vitamin C products available in the market, highlighting the price range from 2 yuan to over 100 yuan and the implications of these differences on health and nutrition [1][4]. Group 1: Vitamin C Importance - Vitamin C, also known as ascorbic acid, is an essential nutrient for the human body, with deficiencies leading to scurvy, gum bleeding, tooth loss, and severe health risks [2]. - In China, the average daily intake of vitamin C for residents aged 65 and above is 71.8 mg, while for adults aged 18 to 35, it is 56.41 mg, compared to the recommended daily intake of 100 mg [2]. Group 2: Differences in Vitamin C Products - There are significant price differences in vitamin C products, with synthetic versions priced lower and marketed as OTC drugs, while natural vitamin C is sold as health supplements at higher prices [4]. - Both natural and synthetic vitamin C have the same chemical structure and health benefits, as they serve the same function in the body [4]. Group 3: Supplementation Recommendations - To ensure adequate vitamin C intake, it is recommended to consume 500 grams of vegetables and 250 grams of fruits daily, which are rich sources of vitamin C [6]. - For those concerned about insufficient intake from food, taking vitamin C supplements of 100 mg to 200 mg daily is suggested [7]. - It is important to note that excessive intake of vitamin C, whether natural or synthetic, is not beneficial and can be harmful [8].

Core Viewpoint - The article highlights various fruits that are rich in Vitamin C, emphasizing their health benefits and nutritional values, particularly in boosting immunity and providing antioxidant properties [1]. Group 1: Vitamin C Rich Fruits - **NO.1: Prickly Pear**: Known as the "Vitamin C King," it contains 2585 mg of Vitamin C per 100 grams, significantly higher than citrus fruits and kiwifruit. It also has high levels of carotenoids and various beneficial compounds [2]. - **NO.2: Winter Jujube**: Contains 243 mg of Vitamin C per 100 grams, which is 60-70 times that of apples. It is rich in dietary fiber and other vitamins, promoting immune health [4]. - **NO.3: Sea Buckthorn**: Offers 204 mg of Vitamin C per 100 grams, along with other vitamins and active compounds that support digestion and immunity [6]. - **NO.4: Kiwifruit**: Contains 62 mg of Vitamin C per 100 grams and is known for its antioxidant properties and ability to aid in blood sugar regulation [8]. - **NO.5: Hawthorn**: Provides 53 mg of Vitamin C per 100 grams and is beneficial for digestion and alleviating food stagnation [10]. - **NO.6: Grapefruit**: Contains 38 mg of Vitamin C per 100 grams and is noted for its potassium content, which can help lower blood pressure [12]. - **NO.7: Kumquat**: Offers 35 mg of Vitamin C per 100 grams and has various organic acids that provide health benefits [14]. - **NO.8: Orange**: Contains 33 mg of Vitamin C per 100 grams and is associated with various health benefits, including immune support and cardiovascular health [15]. Group 2: Importance of Vitamin C - Vitamin C is essential for human health, aiding in collagen synthesis, free radical elimination, and immune function. It cannot be synthesized by the body and must be obtained through diet [17]. - The recommended daily intake for adults is 100 mg, with a higher intake of 200 mg suggested for chronic disease prevention [17]. Group 3: Consumption Tips - Fresh fruit consumption is emphasized over fruit juices, as juicing can lead to significant Vitamin C loss due to oxidation [19]. - It is advised to consume fresh fruits promptly to retain their nutritional value, as prolonged storage can degrade their quality [20]. - For individuals with high blood sugar, it is recommended to limit fruit intake to 50-150 grams per day and to consume fruits in moderation to avoid spikes in blood sugar levels [22].

Core Insights - Vitamin C products have gained popularity in recent years, with claims of benefits ranging from cardiovascular health to skincare, leading to a price disparity between natural and synthetic options [1][4] - The average daily intake of Vitamin C among older adults in China is 71.8 mg, while the recommended daily intake is 100 mg, indicating a deficiency in many individuals [2] - There is no significant difference in the nutritional effects of natural versus synthetic Vitamin C, as both have the same chemical structure and health benefits [4][6] Vitamin C Importance - Vitamin C, also known as ascorbic acid, is essential for human health, preventing conditions like scurvy, which can lead to severe health issues [1] - Long-term deficiency can result in serious health problems, highlighting the importance of adequate Vitamin C intake [1] Vitamin C Intake Recommendations - It is recommended to consume 500 grams of vegetables and 250 grams of fruits daily to meet Vitamin C needs, with specific examples of high Vitamin C foods provided [7][10] - For those concerned about dietary intake, a daily supplement of 100-200 mg of Vitamin C is suggested, but excessive intake should be avoided due to potential health risks [10] Natural vs. Synthetic Vitamin C - The primary difference between natural and synthetic Vitamin C is the price, with synthetic options being significantly cheaper while providing the same health benefits [6] - Both forms of Vitamin C are chemically identical and serve the same nutritional purpose, debunking myths about the superiority of natural sources [4][6]