HEALTHY FOODS HIGH IN VITAMIN C

Vitamin C is a water-soluble vitamin that functions as a powerful antioxidant in the body. It also plays an important role in immune functions, neurotransmitter production, collagen synthesis, connective tissue, bones, teeth, and small blood vessels. When you don’t get enough vitamin C in your diet, you have a higher susceptibility to infections, bleeding gums, bruising and infections, poor wound healing, anemia, and scurvy.

The body doesn’t store excess vitamin C, so we need to absorb enough from our food each day to meet the recommended intake.

Here are five healthy foods high in vitamin C.

Citrus Fruits

Citrus fruits are known for their high vitamin C levels. One medium-sized orange can make up a significant portion of dietary vitamin C intake. Other citrus fruits, such as grapefruit, mandarins, lemons, and limes can also help you meet your vitamin needs.

Broccoli

A big serving of raw broccoli can contain as much vitamin C as citrus fruits. It’s also a great source of calcium, potassium, fiber, vitamins A and K, and lots of antioxidants. To increase the amount of available vitamin C from broccoli, you can reduce the cooking time by just lightly steaming it, for example.

Red Cabbage

Also known as purple cabbage, this is one of the few ingredients that provide more vitamins when cooked. Because it shrinks when cooking, the amount of vitamin C in equal portions of raw versus cooked cabbage will be higher in cooked form. A half-cup can almost contain half of the recommended daily value of vitamin C and is a rich source of fiber and other vitamins.

Bell Peppers

All varieties of peppers are low in calories and high in nutrients, including potassium, fiber, and vitamins A and C, as well as several B-complex vitamins. Red bell peppers have more vitamin C than green bell peppers and maintain a lot of it after cooking, which makes them a great addition to sauces and stews.

Potatoes

Potatoes are known for their potassium content, but they’re also high in vitamin C, niacin, and magnesium. Plus, as long as you eat the skins, potatoes are a good way to add fiber to your diet.