The Best Food Sources of Vitamin C for Your Health.
Sources of vitamin C in foods. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and a potent antioxidant, is plentiful in fruits and vegetables, according to the National Institutes of Health. It helps the body create and maintain connective tissue, blood vessels, skin, and bones.
Best Food Sources of Vitamin C.
- Bell peppers—red, green, yellow, and orange—
- Citrus fruits—oranges, lemons, and limes—
- Broccoli
- Apples
- Asparagus
- Kiwi
- Berries—strawberries, raspberries
- Cabbage
- Cauliflower
- Honeydew melon
- Mango
- Cantaloupe
- Watermelon
- Papaya
- Kale
- Spinach
- Brussels sprouts
- Pineapple
- Tomatoes
- Cabbage
- Winter squash
- Potatoes
- Fortified foods such as cereal, breads, and grains
Instead of using pills, the easiest method to acquire your recommended daily intake of vitamin C is via your food. At least 9 servings of fruit and vegetables each day should be your goal. This will provide you with a sufficient amount of vitamin C as well as a wealth of other minerals, vitamins, and phytochemicals important for maintaining general health and warding off illness.
Your required daily amount may be satisfied with half a cup of red pepper or a cup of fresh orange juice, but if you want to branch out, there are many options:
- 1 cup of cantaloupe equates to 59 milligrams of vitamin C.
- 1 cup of tomato juice is worth 45 milligrams.
- 1 medium-sized kiwi equates to 70 milligrams of vitamin C.
- 1 cup of cooked broccoli will rack up 74 milligrams.
- Half a cup of green peppers has 60 milligrams of vitamin C.
- Half a cup of red cabbage is 40 milligrams of vitamin C.
The Journal of Nutrition reports that many Americans do not consume enough vitamin C. This is especially true for non-Hispanic black men who also smoke and drink frequently.
Creative Ways To Get More Vitamin C
There are a few inventive methods to increase the number of fruits and veggies in your diet. Why not give these suggestions a try?
- Prepare fruits and vegetables by cutting them up and storing them in baggies in the fridge. You’ll have them handy for a quick snack.
- Add grated or pureed vegetables and fruits to recipes for brownies, soups, muffins, meatloaf, cookies, and more.
- Slice fruit and freeze it for an ice-cold summer treat that can replace popsicles.
- Any time you’re making a sandwich or a wrap, be sure to include tomatoes, and dark lettuce options like spinach, and make your slaw.
- Enjoy raw vegetables as a snack with a low-fat dip, homemade salsa, or hummus. It increases your healthy intake and prevents you from eating junk food.
- Add berries to salads, muffins, cereal, and pancakes.
- Enjoy some dried or fresh fruit in your cereal.
- Start your day with a homemade smoothie that includes orange juice, berries, spinach, and whatever other flavors you love.
A well-balanced diet is crucial to receiving adequate vitamin C; there is no magic elixir for this.
Supplement Considerations
Natural sources are the best sources of any vitamin, mineral, or nutrient. When are supplements necessary?
The levels of vitamin C in your body may be decreased by tetracyclines, aspirin, nicotine products, barbiturates, and oral contraceptives. Increasing your vitamin C intake is important if you use these products or smoke. Discuss vitamin C supplements with your doctor.
Additionally, anticoagulant users may have negative side effects; thus, if you are on warfarin or a similar prescription drug, talk to your doctor about your vitamin C intake and avoid supplements.
When used in food or supplement form, vitamin C is regarded as safe. The adverse consequences of ingesting too much vitamin C are uncommon, although they might include nausea, upset stomach, cramping in the abdomen, diarrhea, and other gastrointestinal problems. Most healthy adults can utilize and retain up to 250 mg of vitamin C per day; further quantities are excreted in the urine.
The body will require more vitamin C when it is unwell, hurt, or under a lot of stress. Over 2,000 mg of vitamin C per day might cause kidney stones in addition to the aforementioned symptoms.
As mentioned above the best food sources of vitamin C are fruits and vegetables to achieve your recommended daily allowance of vitamin C (and more). If you are unable to consume enough of those to achieve your RDA, then you may want to consider supplements.
However, you should consult your doctor if you have any diagnosed illnesses, or you’re on any of the medications discussed above.
It’s time to evaluate your diet and see whether you are consistently choosing the proper course of action. Are you one of the 31% of Americans who don’t consume the recommended amount of vitamin C each day?
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