Add More Vitamin C to Your Diet!

Live a healthier lifestyle with a daily dose!

Vitamin C is a staple nutrient of healthy diets. The vitamin helps keep us looking and feeling young and revitalized. Most people know that vitamin C offers health benefits for the immune system. Did you know that there are numerous other health and wellness benefits this vitamin can give us?

Vitamin C helps us to prevent different types of cancers, maintain skin texture, and eye health. It can also help improve heart health, oral health, and high blood pressure. It is commonly used as an additive to ward of illnesses and common colds.

Many people know that vitamin C can be found in vegetables like broccoli and oranges, and are included in beauty products like moisturizers and make-up. However, there are many other resources packed with vitamin C.

Are you looking for ways to improve your health? Learn five ways you can include more vitamin C in your daily diet.

1. Raw veggies

Consuming raw vegetables is a great approach to getting more vitamin C in your diet. Did you know that many veggies contain just as much vitamin C, sometimes more, than citrus fruits? When eating vegetables, make sure they’re raw so you can get the most vitamin C in your diet. Veggies with great vitamin C properties include:

  • Broccoli
  • Red and green bell peppers
  • Kale
  • Brussel sprouts
  • Cauliflower
  • Spinach

2. Vitamin C is water-soluble

Vitamin C is water-soluble meaning it dissolves in water and can’t be stored in the body. We need to consume the vitamin daily to benefit from its properties. Since it’s water-soluble, you shouldn’t store vegetables, fruits, or any other foods which include vitamin C in water. It’s important to rinse your food, but avoid soaking in water for long periods of time. You don’t want to dissolve the vitamin C! Instead, store your food in Ziploc bags, Tupperware, or glassware. Remember to eat your washed items within a few days so that the vitamin C is maintained.

3. Eat fresh fruits

Fresh, natural food can be some of the best sources for vitamin C. Many fruits contain a high amounts of vitamin C. Citrus fruits are very popular choices for vitamin C consumption. The nutrient can help revitalize your brain! Add grapefruit to your morning breakfast because one cup fulfills the recommended daily allowance for the day. Here are some great fruit sources with vitamin C:

  • Grapefruit
  • Oranges
  • Strawberries
  • Kiwi
  • Mangos
  • Papaya
  • Pineapple

4. Examine nutrition labels

Always check nutrition labels when you go grocery shopping. Many food products are fortified with vitamin C. Products from cereals and beverages contain high amounts of fortified vitamin C and other nutrients. Check the nutrition label for each product to see how much of the percent (%) daily value is offered. Labels can help you understand how you need to balance your diet for the day, so you can get as close to 100% vitamin C as possible.

5. Choose healthy juices

Juices can help you add vitamin C to your daily diet. When you pick out juices, don’t buy the pre-mixed cartons or plastic containers. These juices are pasteurized and the process depletes the vitamin C, so you’re mainly left with a sugary drink and little nutritional value. Instead, try to purchase frozen concentrates. Freezing these liquids helps maintain the nutrients and vitamins they contain. If you wish to still buy a carton drink, opt for a juice that contains pulp because you’ll get nutrients with at least a small amount of vitamin C.

You can always review the U.S. Food and Nutrition Board’s daily value guidelines so you understand how much of each nutrient you should consume daily. Including the best sources of vitamin C in your diet can help benefit your energy, immune system, and long-term health. We hope our guide helps you take control of your health by including more vitamin C in your diet.

The American College for Medical Careers (ACMC) features health and wellness articles, student advice, and career-oriented features in its weekly blog. Want to learn more about our healthcare training programs? Contact us for more information!