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

Wendy Bazilian, DrPH, MA, RD

Wendy Bazilian is a doctor of public health, registered dietitian, American College of Sports Medicine certified Exercise Physiologist and freelance writer in San Diego. She is an expert advisor to the spa industry and co-owns Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is co-author of Eat Clean, Stay Lean (Rodale, 2015) and author of The SuperFoodsRx Diet (Rodale). Find her onFacebook and Twitter

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