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
Latest posts by Wendy Bazilian, DrPH, MA, RD (see all)
- Can I Blame my Weight on my Thyroid? - February 7, 2018
- The Immunutrients: Helping Protect and Defend the Body Universe - September 19, 2017
- IS IT JAM, JELLY OR IS IT SPREADABLE CANDY? - December 4, 2016