Vitamin C – Are You Deficient? 14 Sources To Add To Your Diet


Vitamin C is available in tasty foods, plays an integral 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.

VC 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 your best way to get the necessary Vitamin C and there are plenty of wonderful and tasty 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
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