No Need for Vitamin C Supplements. Five Foods that Are Packed with Vitamin C.
December is one of our favorite months! The weather in New England is usually cool and crisp. We are in the magic and mayhem of the holiday season! Unfortunately, December also means cold and flu season is upon us! Of course, we all want to stay healthy enough to enjoy the end of the year. One of the best immune boosters is vitamin C. If your social media is anything like ours, you are bombarded with ads for health products including vitamins and supplements. Vitamins can be useful but it is most beneficial to get our nutrients straight from the source: our food!
I (Janis) started a healthy habit when my girls were toddlers. When mid afternoon hits and everyone is starting to get hungry, it’s time for a healthy snack. The best snacks come straight from nature so a fresh fruit and veggie plate is our go to! I purchase tons of fresh produce based on what’s in season, what’s on sale plus our personal preferences such as strawberries and grapes. If you are looking to increase your vitamin C intake here are some of the best foods to eat:
Bell Peppers: Something I recently learned is the color of your bell pepper is based on how long it was allowed to ripen before being picked. In turn, the vitamin C impact varies based on the color, or degree of ripeness. (Did everyone else already know this?) Green peppers are technically not yet ripe but a cupful still provides 150% of your recommended daily value of Vitamin C! Munching on the riper orange and yellow peppers provide even more Vitamin C. Red bell peppers are the ripest, a one cup serving provides about 250% of your daily value of Vitamin C. All 4 varieties are still great vitamin C options, but maybe mix your colors up a little. Toss some peppers in your omelets, your salads, or just enjoy with some hummus!
Kiwi: This fruit packs about 185% of your daily value per cup. Of course, a cup could mean you need two or more kiwi fruits, but if you’re a fan of this fuzzy fruit, then you are in luck!
Strawberries: Fresh strawberries are almost in season here in New England, and the good news is that one cup of the sliced berries will give you about 108% of your daily vitamin C needs. Another great option is frozen strawberries. Look for berries that are unsweetened and you will enjoy 100% daily value per cup! So whether you are having strawberries with whipped cream or tossing them in smoothies, you should be in good shape.
Citrus Fruits: Oranges and grapefruit are amazing sources of vitamin C and are available in abundance. One medium orange provides 83 mg of vitamin C which is 92% of the daily value. A medium mandarin orange contains 24 mg or 27% of the daily value. I find citrus fruits easy to add into our diet. Adding one into your child’s school lunch or offering as a snack when they get home from school is always a hit. I great dessert is sliced oranges and grapefruit with drizzled with vanilla extract and topped with lemon yogurt and a little granola. YUM.
After our delicious list, what are your go to foods packed with Vitamin C?