How to Get Vitamin C In Your Diet
Vitamin C is an antioxidant and nutrient that helps promote health in a variety of ways. It can protect cells from damage, aid in faster healing, and help keep immune systems healthy. While it can’t stop or cure a cold, it might make one shorter or more mild. Wondering how to get vitamin C in your diet? Good news — vitamin C is found in a variety of delicious fruits and vegetables, making it easy to get it through healthy, whole foods.
Vitamin C is a water-soluble vitamin, which our bodies don’t store very well. That means you need to replenish your supply each day in order to meet your nutritional needs.
Not getting enough vitamin C each day (about 90mg for men and 75mg for women) can result in a deficiency. Symptoms from a lack of vitamin C can include:
- Bruising easily
- Wounds are slow to heal
- Gum pain or bleeding
- Dry hair
- Rough skin
- Low-functioning immune system
A severe Vitamin C deficiency can lead to Scurvy, but it’s very rare to be that low as most people get enough easily through their diet.
Foods High in Vitamin C
While most people naturally think of an orange when they hear “vitamin C”, a surprising number of foods will help you get your daily supply! Vitamin C is reduced by heat and by time, so it’s best to eat these foods raw soon after buying. Here are some foods high in vitamin C:
- Bell peppers
- Sweet Potatoes
- Brussels sprouts
7 Recipes for High-Vitamin C Meals
While you can certainly eat any of the above foods on their own to hit your vitamin C daily quota, we’ve compiled some recipes that will ensure your meal is full of this healthy nutrient!
Blend mango, strawberries, pineapple, banana, blackberries, flax seed, and non-dairy milk for a thick and creamy drink loaded with vitamins and nutrients.
Combine vitamin c-rich sweet potatoes and tomatoes with black beans to make a hearty vegetarian chili. The addition of lime juice just adds extra C!
“Beef pops” may just be a fun way to say “skewer” but this meal pairs chunks of pineapple with meat marinated in a parsley sauce as a tangy way to get your vitamin C for the day.
Blend vitamin C-rich peppers with pomegranate juice, walnuts, bread crumbs, and spices to create a unique and flavorful dip. It makes a great appetizer, or spread it on a sandwich or inside a wrap.
The chicken in this recipe is marinated in orange juice, and the salad is topped with mangos (though you can easily substitute orange slices or pineapple chunks) for a light and fresh tasting salad packed with vitamin C!
This soup contains multiple ingredients containing vitamin C like broccoli, garlic, onion, tomatoes, lime juice, and guava.
In the mood for a delicious dessert? Get your vitamin C with this easy recipe containing strawberries, cantaloupe or mango, yogurt, cinnamon and almonds.