You have a few options to increase your vitamin C intake: eat more vitamin C-rich foods, take a vitamin C supplement or both. But with so many sources of vitamin C available, it can be tough to know where to start. We’ve put together this comprehensive guide to vitamin C sources.
VITAMIN C
A water-soluble vitamin called vitamin C is essential for the body’s tissues to develop and heal. The body does not produce vitamin C independently, so we need to get it from our diet or supplements. Unfortunately, due to modern farming methods and food processing, many of us need more vitamin C from our food. This is why it’s essential to include a variety of vitamin C sources in your diet, whether from foods or supplements.
Food Sources of Vitamin C
Not only is Vitamin C necessary for your overall health, but it’s also necessary for maintaining healthy skin. The good news is that this nutrient can be found in various food sources. Sources of Vitamin C include bell peppers, broccoli, Brussels sprouts, citrus fruits, kale, kiwifruit, and strawberries. These are excellent options to include in your diet to ensure you get enough Vitamin C.
Citrus fruits
It is commonly known that citrus fruits are an excellent source of vitamin C. Oranges, kiwi, lemons, and grapefruits are all excellent sources of this essential vitamin. Eating at least one citrus fruit daily will give your body the necessary vitamin C to perform optimally. This is particularly beneficial if you’re an active individual, as a lack of vitamin C can slow healing and impair blood circulation.
Bell peppers
Bell peppers are a source of vitamin C and can be a colorful and flavorful addition to any meal. They range in color from red, yellow and green and come in various shapes and sizes. Bell peppers are packed with antioxidants, as well as over one hundred different phytonutrients that help to protect your cells from damage.
Regarding vitamin C content, bell peppers contain around 95-119 mg per 100g. While lower than other sources, such as oranges or grapefruit, bell peppers still provide this essential nutrient. Furthermore, bell peppers are also rich in vitamins such as A and E, making them a great addition to any diet.
Tomatoes
Tomatoes are a source of vitamin C. One medium-sized tomato provides about 17 milligrams of all-important vitamin C, about 28% of the recommended daily intake for adults. Tomatoes also contain other antioxidants like lycopene, which can help protect against oxidative damage from free radicals. If you’re looking to boost your vitamin C intake, try adding tomatoes to your diet in the form of tomato sauce, soup, or fresh slices on a salad.
White potatoes
Adding white potatoes to your diet is an excellent way to boost your vitamin C intake. While other starchy vegetables like sweet potatoes are also good sources of vitamin C, white potatoes contain more vitamin C and are more readily available in grocery stores. A single medium-sized potato contains just under 20 mg of vitamin C, almost one-third of adults‘ recommended daily intake.
White potatoes contain other essential nutrients such as dietary fiber, potassium, and B vitamins. They are low in fat and calories and can be prepared in various delicious ways, making them an ideal addition to any healthy diet.
Broccoli
Broccoli is a source of vitamin C and other nutrients like vitamin A, folate, and dietary fiber. This leafy green vegetable is a terrific complement to any diet since it contains essential vitamins and minerals. One cup of cooked broccoli contains ecommerce website design chicago of vitamin C, about half of the recommended daily intake for adults.
Cabbage
Cabbage is a source of Vitamin C, providing about 8% of the daily recommended amount with just one cup of cooked cabbage. It’s also packed with other essential vitamins and minerals and is low in calories, making it a great addition to any diet. Cabbage can be eaten raw as a crunchy snack or cooked in stir-fries and soups. It can even be fermented to make sauerkraut which contains probiotics that are good for digestion and immune system health.
Cauliflower
Cauliflower is an excellent option if you’re looking for dietary sources of vitamin C. It contains 79 milligrams of vitamin C per cup, making it a viable source of essential vitamins. Cauliflower is low in calories and fat but is also rich in fiber, folate, omega-3 fatty acids, and more. It can also help promote heart health and reduce inflammation due to its antioxidant content. Eating cauliflower raw with some dip or steaming is an easy way to include this veggie in your diet.
Guava
Guava is another excellent source of vitamin C. A single guava can provide up to four times the daily recommended vitamin C intake, making it one of the most potent sources of this essential nutrient. Guava provides a significant amount of vitamin C, and its unique taste and texture make it a versatile and delicious food to include in your diet. You can enjoy fresh guava as is or add it to smoothies or salads to boost flavor and nutrition.
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Conclusion
Getting your recommended daily vitamin C intake may be done in various ways. A vital nutrient, vitamin C is involved in many facets of health. It’s critical to ensure you’re getting enough of it, especially if you’re not getting it from food. read more..