Your body is like a finely-tuned machine. With proper care and maintenance, it can work hard against harsh conditions, like illness or injury. Part of taking care of your body means understanding what you’re putting into it, and this involves diving deeper into the nutrients you take in while eating. You’ve probably heard about the importance of vitamins like A, B, and D, but the one that’s gained major focus during cold and flu season is vitamin C.
Vitamin C is important for many of your body’s major features, including repairing tissue and wounds, iron absorption, and antioxidant build-up, which helps fight off free radicals that cause long-term damage. While it doesn’t actually prevent the common cold, having plenty of vitamin C in your body can help reduce how long you’re sick. If you’re lacking vitamin C in your diet, you could add supplements to your routine, but what if you could boost it naturally?
Stop settling for multivitamins in order to meet your daily value and look for vitamin C right in your grocery store. Some of the best natural sources for vitamin C can be found in everyday food items, such as:
Citrus Fruits
Fruits like oranges, lemons, and grapefruits that contain citric acid are brimming with vitamin C and are usually the de facto fruits people turn to for it. Half of a medium grapefruit can give you close to 50% of your body’s daily value in vitamin C, while one medium orange has up to 78% DV. Even an 8 oz. cup of orange juice can exceed your recommended daily value! With that said, citrus fruits come with their own degrees of sugar content, so you may need to enjoy it in moderation.
Peppers
The perfect accessory to sandwiches and salsa also comes with its own amount of natural vitamin C. What many people are unaware of is that bell peppers are actually better sources for this vitamin than oranges to a demonstrable degree. Adding a whole green pepper to your dish gives you a whopping 200% DV, while red peppers offer 70mg more of the nutrient. If you’re looking for something on the spicy side, jalepeños are also a good alternative with a cup providing nearly 20%.
Leafy Green Vegetables
Natural vitamin C doesn’t have to come from brightly colored fruits and vegetables. Leafy greens such as kale, broccoli, and Brussels sprouts can help you reach your daily value. However, how you prepare these vegetables is important, as excessive heat can reduce the water-soluble vitamin content. Steaming or dry cooking methods allow for greater vitamin c retention compared to boiling.
Smoothies
Not sure which fruit or vegetable you want for your natural vitamin C? Try many of them at once! Making a smoothie with any of the above ingredients mixed together adds more variety to your nutritional goal. Alternatively, you can add strawberries, spinach, kiwi and more to the blender for a drink rich in vitamin C that you can enjoy anywhere.
