How to get more vitamin C in your diet
We all know we’re supposed to get vitamin C in our lives, but do you really know why?
Turns out, vitamin C helps us fight diseases and prevent infections by boosting our immune systems. And it’s not only a powerful antioxidant, but it’s also known for strengthening our bones, cells, and blood vessels. Pretty amazing, right?
Most adults need between 75 mg to 90 mg of vitamin C a day, according to the National Institute of Health, which is actually pretty easy to get in a diet, especially when we know where to look for it. From sweet potatoes to supplements, here are some of the many ways to get your body the vitamin C it needs to thrive.
Here are 12 ways to get more vitamin C in your life
1. Green Veggies
Everything from kale and garden cress to broccoli and Brussels sprouts will get you a good boost of vitamin C. So eat green and let your body reap the benefits!
Here are some of our fave veg-ful recipes:
- Recipe: Scrambled tofu
- You’ll want to eat these 2 yummy healthy salads all the time this fall
- Recipe: Ultimate Buddha Bowl
This sweet fruit is one of the richest fruit sources of Vitamin C — packing in about 89 mg per cup of strawberry halves.
View this post on Instagram
Keeping it classic with some coconut chia pudding. Top it off with your favourite yogurt and some strawberries and you got yourself a bomb dessert!🥥⠀⠀ ⠀⠀ Recipe linked in bio!⠀⠀ ⠀⠀ https://choosingchia.com/coconut-chia-pudding/⠀⠀
A post shared by Jess-Food Blogger (@choosingchia) on
Stir them in a smoothie, top them on this yummy coconut chia pudding from Choosing Chia, or eat them straight up with a fork!
3. Bell peppers
Need an excuse to whip up a meal with some bell peppers? You’ve got it! Bell Peppers are packed with Vitamin C and Vitamin A — which is good for eye health. And one medium red bell pepper has about 152 mg of vitamin C, which exceeds what you need in a day!
Add a little parsley to your meals for a little extra oomph of vitamin C. Plus, parsley contains other important vitamins that’ll help your body thrive through every season.
Get a tart kick and vitamin C fix with papaya! The yummy fruit has 185 mg of vitamin C — about double the recommendation for how much you need daily.
But considering papayas are pretty large — consider chopping it or making this insanely pretty and yummy smoothie bowl (just skip the honey to keep it vegan).
6. Chili peppers
Want a little heat? Get this: just one tiny red chili pepper will get you a good boost of Vitamin C (about 64 mg)… and a little zap in your step!
One guava gets you almost double the recommended amount of vitamin C most adults need in a day. Check out these Cherry Guava Protein Bites from Sense & Edibility — which also includes chia seeds, so you’ll get omega 3s!
Of course, oranges are on this list! One orange has 70 mg, which will get you pretty much all the vitamin C you need in a day. So enjoy the citrusy flavor while knowing you’re doing your body good.
The cutest little fruit is also a powerhouse in the vitamin C department. One kiwi packs 71 mg of the vitamin + potassium and folate.
10. Sweet potatoes
Another reason to love sweet potatoes: they’ve got vitamin C!
So make those sweet potato fries and add a little thyme to make it extra full of vitamin C goodness.
Cauliflower buffalo chick’n wings, anyone? Whether you’re a cauliflower rice addict or obsessed with cauliflower mash — you’re in luck because the nutritious vegetable is a rich source of vitamin C.
12. Vitamin C supplements
If you’re concerned about your vitamin C intake and want all the immune-system boosting you can get like us, you may want to look into supplements.
View this post on Instagram
—This Valentine’s Day— ❤️Share the love…NOT the germs🦠 —— Taking Liposomal Vitamin C will boost your immune system. We want you to get in close, give out all the hugs & kisses without spreading those bugs! —— 🤳Follow the link in our 🔹BIO🔹 to get yours! —— 👍Like & Follow us for healthy tips, tricks, recipes & more! . #purathrive #valentinesday #valentinesday2020 #healthychoices #hearthealth #healthyheart #makegoodchoices #healthylifestyle #kindness #gratitude #supplements #vitamins #healthyrecipes #motivation #inspiration #healthinspiration #healthmotivation #vitaminc #immunesupport #immunesystem #immunebooster #coldandflu #sharelovenotgerms #sharethelove #spreadthelove
A post shared by PuraTHRIVE (@purathrive) on
Our favorite vitamin C supplement is from PuraThrive. It’s non-GMO, gluten-free, and dairy-free. Plus it’s not made with any artificial colors or flavors whatsoever. P.S. this is an affiliate link. So we will get a portion of the profits from sales at no extra cost to you!
But everyone is different, so be sure to talk to a health care provider before putting anything new in your body!
Want to learn more ways to get your body the nutrients it needs? Check out these posts:
- 7 important nutrients you can only get from plants
- Vegan and vitamins: here’s what you need to know
- How to eat vegan and get every vitamin and nutrient you need