We all know how important Vitamin C rich foods are for our health, especially the immune system. It’s always a good idea to keep a rich supply of these in your fridge year round, but especially in winter. Luckily, many Vitamin C rich foods are ones many of us eat everyday. Up your intake of the most potent sources, and you’ll be sure to get your daily dose of Vitamin C, all through these delicious choices.
1. Red Bell Peppers
Red bell peppers are one of my favorite Vitamin C rich foods and are delicious for snacking! They’re naturally sweet, but low in sugar. Just one red bell pepper has over 100% of your daily Vitamin C requirements. Add them to salads, soups, stir-fries, or snack on them raw like I do. The Vitamin C content is reduced when you cook them, so eat this veggie as a topping or a snack to get the most benefits, rather than using it as a cooked ingredient in a meal.
Carrots are also a rich source of Vitamin C, along with beta-carotene, magnesium, and fiber. They can help keep your immune system healthy, your eyes, and even help manage your blood sugar. Eat them raw or cooked, and consume them on a regular basis to get the benefits. May I suggest baby carrots with some almond butter? It's delish!
Pineapple is a fantastic source of Vitamin C, and such a delicious way to get your intake of this nutrient. It’s rich in enzymes that aid digestion and reduce bloating. Pineapple is also high in water content to keep you hydrated. Do keep in mind this delightful tropical fruit is high in sugar, so be sure you consume it in minimal amounts if you have low blood sugar.
All berries are a fantastic source of Vitamin C, and they are also low sources of sugar, more so than most other fruits. Everyday fruits that you probably love like blueberries, blackberries, strawberries, and raspberries are common go-to sources and all high in Vitamin C. Or you can use many of the well-known superfruits like camu-camu, goji, acai, and even maqui, which have a bit more antioxidants. All berries are good for your heart, digestion, immune system, and your brain.
5. Romaine Lettuce
Romaine lettuce is fantastic source of Vitamin C, with over 100% of your daily requirements in one head. It’s also rich in Vitamins A and K, along with some omega 3 fats, believe it or not, though it is technically fat-free. Romaine lettuce can be used in salads, smoothies, and as an alternative to a wrap for a sandwich. If you juice, it makes a great, sweet juicing green that's a little friendlier to first-timers than kale.
Cherries are some of the best natural healers in the fruit department, and they are a top source of Vitamin C. Eating cherries can help boost immunity, help prevent inflammation, and aid in helping you sleep. Use them in smoothies, snack on them raw, or make raw ice cream with frozen cherries and frozen bananas in your blender!
Turnips might seem boring, but they are fantastic for you, and a good source of Vitamin C. They’re great to roast like you do potatoes, and you can add seasonings to them to spice them up. They are low in carbs, and actually an anti-viral veggie, which enhances their cold season powers!
8. Sweet Potatoes
Sweet potatoes are a fabulous source of Vitamin C, along with Vitamins A, B-12, and B-6. They’re also rich in fiber and low on the glycemic index. Sweet potatoes are a favorite of mine, and make a great side dish to any meal. As a bonus, they are high in potassium, which helps beat bloating, joint pain, headaches, and more.
Cucumbers are also a fabulous source of Vitamin C. I love to use cucumbers in raw wraps, smoothies, juices, and also to snack on just as they are. They are 95% water, high in potassium, and very good for stomach inflammation.
The everyday tomato is fantastic for you, and so tasty too! It’s high in Vitamin C, and the anti-oxidant lycopene. You want to roast your tomatoes in the oven to increase the lycopene content, but their Vitamin C content decreases when they are heated. For this reason, I suggest using them raw for the best source of Vitamin C, and always avoid canned to avoid metal toxins.
I know you were waiting on this one, right? Yep, oranges have to be included because they’re one of the most well known sources of Vitamin C to consume. Here’s a tip: consume the navel variety of oranges since they have 60% of your daily calcium requirements too! Blood oranges are also deliciously sweet, so give them a try. Use oranges as snacks, or in salads and smoothies. Always buy them whole instead of as a juice. The juice lacks pure nutrition, plus it is high in sugar that can cause weight gain quickly and lead to blood sugar swings.
There are many, many more great foods to eat that are rich in Vitamin C. These are just some of my favorites, and some of the most commonly known that most people enjoy. Do you eat any of these Vitamin C rich foods to stay healthy? How do you enjoy them most?