Do U C what I C? Vitamin C is one powerful nutrient

Continued from our Retreat & Renew Daily Tip.

Vitamin C is available in tasty foods, plays an important role in our health, but many of us don’t get enough.

It’s a bit surprising but by some estimates 16% of Americans are vitamin C deficient. And 20-30% have marginal levels. How can this be? Of course we all know that oranges and other citrus fruits are excellent sources of vitamin C. . . But we’re not eating enough fruit as Americans, so we’re falling short.

Vitamin C is a truly powerful nutrient—a vitamin that also operates as an antioxidant. It offers positive benefit to heart health, reducing risk of certain cancers, is protective against stroke and. . . may even promote healthy weight and weight loss. Yes, healthy vitamin C status is linked to better body fat distribution (think: lean body) as well as better fat burning. Now that’s a reason to seek the C in our foods.

Vitamin C also is critical to healthy skin and a healthy immune system. The daily recommendation for vitamin C for adult women is 75 milligrams (90 mg for adult men) with an upper limit of safety of 1,000 mg.

Time to get on the C-train. Food sources are best and there are plenty of wonderful options to choose from as you can C:

1 cup kumquats (about 15) 135 mg
1 cup fresh orange juice 124 mg
1 cup fresh papaya 86 mg
1 cup fresh strawberries 86 mg
1 medium orange 75 mg
1 medium kiwi 74 mg
1 cup cooked broccoli 74 mg
1/2 cup red bell pepper 71 mg
1 cup cantaloupe 68 mg
1 cup (8 oz) tomato-vegetable juice 67 mg
1 medium mango 57 mg
1/2 cup Brussels sprouts 48 mg
1 cup honeydew melon 42 mg
1/2 grapefruit 39 mg

Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale)

Follow her on facebook at Wendy Bazilian