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
  • Fatigue
  • Gum pain or bleeding
  • Nosebleeds
  • 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:

  • Strawberries 
  • Orange
  • Bell peppers
  • Kiwi
  • Broccoli
  • Tomatoes
  • Sweet Potatoes
  • Guava
  • Papaya
  • Pineapple
  • Brussels sprouts
  • Grapefruit
  • Tangerines
  • Raspberries
  • Blackberries 
  • Cantaloupe 

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! 

Super Vitamin C Smoothie

Blend mango, strawberries, pineapple, banana, blackberries, flax seed, and non-dairy milk for a thick and creamy drink loaded with vitamins and nutrients. 

Sweet Potato & Black Bean Chili

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 with Pineapple

“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. 

Roasted Red Pepper Dip

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. 

Orange Chicken Salad

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! 

Vitamin C Soup

This soup contains multiple ingredients containing vitamin C like broccoli, garlic, onion, tomatoes, lime juice, and guava. 

Creamy Fruit Salad

In the mood for a delicious dessert? Get your vitamin C with this easy recipe containing strawberries, cantaloupe or mango, yogurt, cinnamon and almonds.

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Healthy Lifestyles Managing Illness
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