Your body’s immune system relies on vitamin C to boost its strength while helping reduce the risk of several chronic diseases such as cardiovascular disease. Vitamin C pills or supplements leave out other health benefits found in whole foods with high vitamin and mineral content. The recommended daily dietary allowance for healthy adults is 75mg for women and 90mg for men. Here are the foods you should incorporate into your diet to get the best benefits of vitamin C.
- Oranges. Probably the one fruit that everyone thinks of when it comes to vitamin C, oranges are abundant in the micronutrient. One medium sized orange contains 70mg of vitamin C, thus providing 78% of the recommended daily value. If you prefer juice, look for 100% orange juice with no added sugar varieties.
- Broccoli. Just ½ cup of raw broccoli offers up to 39mg vitamin C, which is 43% of the daily value. Not to mention all the other health benefits such as fiber and calcium.
- Kiwi. A single medium kiwi serving contains 64mg or 71% of the daily value vitamin C. Other varieties of kiwis such as golden kiwis have even more vitamin C, making them a great source of the micronutrient. They’re also a great source of fiber and digestive enzymes.
- Strawberries. This fruit is packed with vitamin C. A ½ cup of sliced strawberries provide 49mg or a bit over 50% of the daily value. They have a rich antioxidant capacity with a great dose of filling fiber too.
- Red Bell Pepper. These peppers contain 95mg of vitamin C, which is over the 100% recommended daily value in just half a cup. One of the richest sources of vitamin C, red bell peppers have a slew of health benefits and flavor. Try incorporating them in a salad or a red pepper hummus.
Source: Good Housekeeping