Ample vitamins and minerals are necessary for optimal body function. When it comes to nutrients, there is no vitamin or mineral that is better or more important than another. But vitamin C is one of those nutrients that is definitely near the top of the list.
Vitamin C is more than just a nutrient. It’s an antioxidant that can help keep you from getting illnesses like the common cold and flu as well as many other chronic conditions such as cardiovascular disease or cancer.
The great thing about this vitamin is that it is very easy to get from the food you eat, without ever having to take a supplement.
Keep Your Fruits on the Counter
Most people get their vitamin C from fruit, especially from citrus fruits. If you tend to forget about fresh fruit being available, leave it on the counter where you can see it. Have a fruit bowl with all of your favorite vitamin C-rich fruits like grapefruits, oranges, kiwi, and mango.
It is a well-known fact that our surroundings exert an influence on what we eat.
Studies show that the food you see the most often in your line of sight is what you will gravitate towards. If you have a bag of chips or box of donuts on the counter, but your fruit is in the refrigerator, you are going to grab a donut instead. Flip it around and keep only your healthy vitamin C-filled fruit on the counter to make it easy for you to boost your nutrients.
Make a Vitamin C Smoothie
A daily Smoothie ritual is the perfectway to increase your Vitamin C intake.Make a smoothie every day with at least one ingredient that contains a good amount of vitamin C. You can have a smoothie to replace your breakfast, after a workout, or just as a snack in between meals. Use fruits and vegetables that contain vitamin C, like kale, guava, oranges, lemons, and kiwi. These all work great in fruit smoothies, but can also be used in green juices as well.
Eat Your Veggies
Veggies have vitamin C too! Enjoy veggies like kale, broccoli, bell peppers, and tomatoes. If you have a hard time remembering to eat enough veggies, here are a few helpful options:
- Add veggies to your smoothies. Adding veggies to your smoothies will not only make them healthier, but also give you the nutrients that you need. As long as there is fruit with a sweet taste like bananas or berries then even grated carrot can be added without any problems at all.
- Add chopped veggies to soup, chili, or casseroles. If you’re looking for a way to spice up your soups, try adding some vegetables with vitamin C. Bell peppers and tomatoes are both great options.
- Eat a salad with every meal. Your body will thank you for eating more veggies. Always have a side salad or at least one veggie side with every meal.
Top 20 Foods Highest In Vitamin C
- Black Currant — 1 cup: 203 milligrams
- Red Pepper — 1 cup: 190 milligrams
- Kiwi — 1 cup: 164 milligrams
- Guava — 1 fruit: 126 milligrams
- Green Bell Pepper — 1 cup: 120 milligrams
- Orange — 1 large: 98 milligrams
- Strawberries — 1 cup: 89 milligrams
- Papaya — 1 cup: 87 milligrams
- Broccoli — 1 cup, raw: 81 milligrams
- Kale — 1 cup, raw: 80 milligrams
- Parsley — 1 cup: 80 milligrams
- Pineapple — 1 cup: 79 milligrams
- Brussels Sprouts — 1/2 cup, cooked: 48 milligrams
- Cauliflower — 1 cup, raw: 46 milligrams
- Mango — 1 cup: 46 milligrams
- Lemon — 1 fruit: 45 milligrams
- Grapefruit — 1/2 fruit: 38 milligrams
- Honeydew — 1 cup: 32 milligrams
- Peas — 1 cup, cooked: 23 milligrams
- Tomatoes — 1 cup, raw: 23 milligrams
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