Feijoa's Surprising Vitamin C Concentration
Often compared to a mix of pineapple, guava, and strawberry in flavor, the feijoa is a nutrient-dense fruit that stands out for its impressive vitamin C content. Most sources indicate that 100 grams of feijoa pulp contains around 30 to 33 mg of vitamin C, though some studies have shown variability based on the specific variety and growing conditions. For context, this is a substantial portion of the recommended daily intake (RDI) for an adult.
The Peel Advantage: More Vitamin C Where You Least Expect It
Perhaps the most surprising finding for many is that the highest concentration of vitamin C within the feijoa is actually located in its skin. While the peel can have a slightly more bitter taste, it is entirely edible and rich in antioxidants, including vitamin C. By consuming the whole fruit, or by using the peel in recipes, you can maximize your intake of this vital nutrient. Research has also shown that the vitamin C content in both the skin and flesh can increase after the fruit is stored.
Comparison: Feijoa vs. Other Vitamin C Powerhouses
To better understand where the feijoa stands, it's helpful to compare its vitamin C content to other commonly recognized vitamin-rich fruits. While a feijoa may not always outshine the most potent sources per gram, its overall nutritional profile makes it a highly beneficial addition to a healthy diet. It's important to remember that nutritional data can vary, but the following table provides a general comparison based on standard serving sizes.
| Fruit (100g serving) | Approx. Vitamin C (mg) | Notes |
|---|---|---|
| Feijoa | ~33 mg | A single feijoa (40g) provides a notable portion of the RDI. |
| Orange | 48–52 mg | A classic source, often cited as the gold standard for comparison. |
| Kiwi | ~64 mg | Significantly higher, offering more than 70% of the daily value in one fruit. |
| Strawberry | ~46 mg | A great source, but feijoas offer a comparable amount per similar weight. |
| Guava | Up to 377 mg (raw) | An exceptionally high source, dwarfing other common fruits. |
Health Benefits Beyond Vitamin C
While the high vitamin C content is a key selling point, feijoas offer a wealth of other health-promoting compounds. Here's a brief list of additional benefits:
- Rich in Fiber: Feijoas are an excellent source of dietary fiber, which is crucial for digestive health, managing cholesterol levels, and promoting a feeling of fullness.
- Potassium: They contain a moderate amount of potassium, which is essential for regulating heartbeat, nerve function, and muscle contractions.
- Antioxidant Protection: In addition to vitamin C, feijoas are loaded with other powerful antioxidants, including polyphenols and flavonoids, that help fight free radical damage and reduce inflammation.
- Folate: Feijoas are a good source of folate (Vitamin B9), which is especially important during pregnancy to prevent neural tube defects.
- Iron Absorption: The vitamin C in feijoas can help improve the absorption of non-heme iron from plant-based foods.
Culinary Uses for Feijoa
Enjoying feijoas is a simple and delicious way to boost your vitamin C intake. The most common way is to simply cut the fruit in half and scoop out the fragrant, jelly-like pulp with a spoon. For those who want to get the most nutritional value, you can also eat the edible skin, which contains a higher concentration of vitamin C.
Common Feijoa Preparations:
- Raw: Simply scoop and enjoy the fresh pulp as a snack.
- Jams and Jellies: The fruit's natural sweetness and tartness make it perfect for preserves.
- Smoothies: Blend the pulp into a refreshing, nutrient-packed smoothie.
- Baking: Use the fruit in muffins, cakes, and crumbles for a unique flavor.
- Savory Dishes: The fruit can be used in chutneys, sauces, and even curries, much like apples or quinces.
Conclusion: A Small Fruit with Big Benefits
In summary, the feijoa is a powerhouse of nutrition, and its vitamin C content is a significant part of its appeal. With approximately 30-33 mg of vitamin C per 100 grams, and even more concentrated in the edible skin, this fruit provides a valuable contribution to your daily vitamin intake. Its combination of vitamin C, fiber, and potent antioxidants makes it a superb choice for anyone looking to boost their immune system and overall health. While other fruits might contain slightly more vitamin C per serving, the feijoa offers a unique and delicious package of benefits that makes it a true superfruit. Adding this versatile fruit to your diet, whether raw or cooked, is a simple and effective way to nourish your body. For more detailed nutritional information on other fruits and vegetables, refer to resources like the NIH Office of Dietary Supplements.
