Vitamin C is essential for the growth maintenance of the body issues, including collagen is necessary for the quick wound healing healthy connective tissue. It also keeps the bones teeth strong, improves absorption of iron, vitamin C. 75mg is the recommended vitamin C dosage for women 90 mg for men. If you eat fruits vegetables that are rich in vitamin C then you are probably getting enough vitamin C. But if you are not sure that you might need to add the following foods that are high in vitamin C to your diet.
Grapefruit
Grapefruit contains a good amount of vitamin C. One half of a grapefruit gives 45 mg of vitamin C, plus potassium, fiber vitamin A. It gives 41 calories, making it a perfect choice for people trying to eat healthy lose weight. Grapefruits are usually sour but the ruby red grapefruits are bit on the sweeter side.
Orange
Do you know 8 ounce glass of orange juice gives you 120 mg of vitamin C, so all you need is one serving daily to get a good dose of vitamin C. Oranges are also a good source of folate, potassium, lutein vitamin A.
Green Bell Peppers
Do you know one medium sized green bell pepper contains 95 mg of vitamin C? Which is enough they also provide 8% of the daily value of vitamins K A 15% of vitamin B6. And one whole bell pepper gives you 24 calories. You can use green bell peppers in salad various dishes. Bright green peppers with unblemished skin are the best pick.
Broccoli
1 cup of raw broccoli gives you 81mg vitamin C. It is not quite as much as grapefruit, but a big serving of broccoli delivers most of the vitamin C you need for one day. Cooking can reduce the amount of vitamin C. Broccoli is also an excellent source of potassium, calcium, vitamins A, K, fiber lots of antioxidants.
Cooked Cabbage
Raw cabbage can give you some vitamin C but cooked cabbage contains even more vitamin C. Though cooking reduces the vitamin C amount in the food it also reduces the volume so you will get more vitamin C of cooked cabbage. Which is why one cup of raw cabbage contains 30 mg of vitamin C, on the other hcooked cabbage has around 60 mg of vitamin C. It also contains minerals, antioxidants, fiber vitamin K.
Cantaloupe
It is a perfect fruit to beat the summer heat, also it is a great source of vitamin C. One cup of cantaloupe delivers 60 mg plenty of niacin, potassium vitamin A. It is low in calories, per cup it gives you 54 calories. You can eat it as a sweet snack or combine it with other fruits for tasty healthy fruit salads.
Potatoes
Potatoes are known for their good potassium content, but they are also a good source of vitamin C, magnesium niacin. Plus adding potato to your diet is a good way to add fiber to your diet if you eat the potatoes skin. Potatoes can be mashed, sauteed roasted.
With the right vitamin C food you don’t have to spend your money on vitamin C tablets or worry about vitamin c price. So, what do you take to get your daily dose of vitamin C? Let us know in the comment section below.
