The Complete Guide on How to Get Vitamin C Through Your Diet

Vitamin C Source

Vitamin C is one of the most important vitamins for the human body, so much so that many of our bodily functions are reliant on this powerful vitamin.

Not only is it important in regulating the growth of all tissue in the body, but it also helps to form essential proteins, heal wounds, and infection, and more. But the sad reality is that many people are vitamin C deficient — perhaps more so than they realize, and to add to this, vitamin C is not naturally produced by the body. 

To learn how to get vitamin C from your diet in sufficient amounts, check out this blog for more. 

 

 

The Role and Importance of Vitamin C 

At its essence, vitamin C acts as a powerful antioxidant inside the body. It protects the body from oxidative stress — which are molecules that damage our DNA and cells. Vitamin C is also essential in the turnover and production of new cells throughout the body, helping us to heal, whether from injury or illness.  

In short, vitamin C is the human body’s healing power. It’s absolutely crucial to our immune health. 

Due to its healing and antioxidant qualities, vitamin C is known to protect against serious diseases such as heart disease, certain cancers, and neurodegenerative diseases. 

It’s also the answer to beautiful skin as it helps to neutralize the build-up of free radicals, reduces inflammation, and helps in the skin’s regeneration process. To learn more about the amazing qualities of vitamin C, check out this link: https://leadingvitamins.com/vitamins/vitamin-c/

How Much Vitamin C Does the Body Need? 

One of the most important things to know about vitamin C is that it’s water-soluble. This means that it does not hang around in the body for very long. When you consume vitamin C, it’s quickly absorbed by the body. It only takes what it needs, and flushes out the rest. 

This is why the recommended amount of vitamin C is quite specific at about 65-90mg per day — the recommended limit is approximately 2,000mg per day. However, keep in mind that your body will only take what it needs for that day and discard the rest. If you are ill your body may require a greater level of vitamin C, that’s why vitamin C supplementation is so important when you’re fighting off a cold, flu, or any other illness.

Taking more than the recommended amount of vitamin C is not harmful because it’s not stored by the body. However, excessive amounts can cause nausea, cramps, and diarrhea in some people. 

How to Get Vitamin C: 7 Surprising Power Foods 

You may already know that certain types of foods deliver a good dose of vitamin C. Just some of these include oranges, lemons, grapefruit, strawberries, and tomatoes. But there are a few other sources of vitamin C that don’t fall into the citrus fruit group that are worth incorporating into your diet: 

1. Yellow Bell Peppers 

These sweet peppers are high in vitamin C, and the content only increases as they mature. The next time you’re making a salad, toss in half a cup (75g) of yellow pepper which delivers roughly 137mg of vitamin C alone. Yellow peppers have the greatest concentration of vitamin C, and double the amount of green peppers! 

 

 

 

2. Blackcurrants

These small, black, berries pack a serious vitamin C punch. Once considered a ”forbidden” fruit in the United States, blackcurrants contain almost four times the amount of vitamin C as oranges. They also packed with antioxidants. 

A half-cup (56g) of blackcurrants is equivalent to 101mg of vitamin C, surpassing your recommended daily intake in one go. Blackcurrants have a distinctly tart flavor and work well in pies, jams, and pickles. 

3. Fresh Thyme

If you measured thyme gram-for-gram against the vitamin C in an orange, thyme would win, hands-down. Out of all the herbs you can use to cook with, thyme is a surprising source of vitamin C. 

With just one ounce or 28g of thyme, you can receive up to 45mg of vitamin C. This is 50% of your recommended vitamin C dose for the day. So, by sprinkling 2 tablespoons (6g) of thyme into your cooking, you can easily meet your daily intake of this vitamin. 

 

4. Kiwi Fruit

Kiwis are one of the most vitamin-C-dense fruits on the planet. Just one medium kiwi delivers up to 80% of your daily vitamin C intake, at 71mg. Not only this, but kiwi fruit also helps to lower cholesterol, increase white blood cell count, and protect against stroke. 

 

5. Broccoli

Yes, certain vegetables are also packed with vitamin C. This includes broccoli, which falls into the cruciferous vegetable category. One half-cup of cooked broccoli contains 51mg of vitamin C, which is over half the recommended daily amount. 

Broccoli is very effective at reducing inflammation in the body, boosting immunity, and protecting against heart disease. So make sure broccoli is always part of your daily 5 fruits and vegetables for the day!

 

6. Papayas

Papaya is not to everyone’s taste, but if you love this fruit, it’s a great way to get in your vitamin C for the day. In one cup of chopped papaya, you will find 87mg of vitamin C. This meets your entire days’ worth of the vitamin in one sitting. 

Papaya also carries anti-inflammatory properties so it’s also great for the skin, brain function, improved memory, and so much more. 

 

7. Lychees

These delicious, juicy pearls of fruit are packed with vitamin C, with just one lychee delivering 7mg of the vitamin. By eating just one cup of peeled lychees, you will consume 151% of your recommended daily intake. 

Lychees are also a brilliant source of important omega fatty acids, including omega-3 and omega-6. These fatty acids are beneficial to heart, and brain health, as well as the function of the blood vessels.  

Learn How to Prioritize Your Family’s Health 

Now that you know more about how to get vitamin C from your daily diet, stay on top of your family’s health by checking out the rest of this blog. 

We offer a plethora of articles on all things family life, children’s health, frugal living, thrifty business ideas, and more! Explore at your leisure and keep your family in tip-top shape. 

 

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