A healthy lifestyle includes both fitness and nutrition. Everyone knows that vitamin C, otherwise known as ascorbic acid, is good for the body. Adults need between 75 to 90 milligrams per day. Vitamin C is an essential nutrient and it’s one our bodies can’t produce independently. We need to get it through the foods we eat. The C vitamin is water soluble, which means our bodies continually flush it out, and it must be replaced daily.
What are the health benefits of vitamin C?
Vitamin C is a powerful antioxidant. This means it helps the cells fight oxidative stress (OS) caused by free radicals in the body. Free radicals are caused by environmental factors such as pollution and cigarette smoking. Vitamin C has the important job of keeping our cells healthy. Damaged cells lead to inflammation, and if left unchecked disease.
By protecting the body from OS, vitamin C helps boost the immune system to fight against colds and flu. It also creates immune cells which guard against infection. Taking vitamin C is especially important in the fall and winter when activities move indoors.
Did you know vitamin C can reduce the effects of tiredness and overall fatigue? It’s most effective first thing in the morning to help you wake up. Vitamin C also gives you a boost of energy before a workout.
Let’s explore how to add more vitamin C to our diets.
Fruit and Vitamin C
When we think of vitamin C, the first fruit we imagine is an orange. In fact, all citrus fruits are an excellent source of vitamin C. One medium orange has 83 milligrams. One half of a pink grapefruit contains 46 milligrams. A medium mandarin is also a healthy source adding 24 milligrams of the C vitamin to the body.
An even better source of vitamin C is kiwi. Originating in China, as the Chinese gooseberry, farmers in New Zealand changed the name to kiwi, after the country’s national bird. This small fruit with a green or yellow interior has been associated with the country ever since. Just one 4-ounce fruit contains 100 milligrams. That is more than the recommended daily serving for the entire day.
Don’t forget to add colorful berries to your diet for a boost of acerbic acid. Strawberries, raspberries, blackberries, blueberries, and cranberries are loaded with antioxidants. Four important antioxidants in these berries include anthocyanins, to improve both eyesight and memory, rutin to help promote vascular health and reduce allergies, and resveratrol to aid in lowering blood sugars, while promoting brain health. Quercetin is another antioxidant that aids in heart health, as well as healthy aging in general.
Of these berries strawberries have the highest levels of the C vitamin. Just one cup contains 150% of the daily recommended dose.
Increase the fruit in your diet by adding orange slices, kiwi, and colorful berries to your morning oatmeal. Blend these fruits into a delicious breakfast smoothie. Create a parfait by layering plain yogurt, with homemade granola, and fresh vitamin C rich fruits.
Vegetables and Vitamin C
Vegetables are also a powerful source of vitamin C. At the top of the list are yellow peppers. One yellow pepper contains a whopping 342 milligrams. Green and red peppers also contain considerable amounts of the C vitamin. Just one-half cup of red peppers contains 95 milligrams, while one half cup of green peppers contains 60 milligrams.
Be sure to fill your plate with greens. Think a half cup of cooked broccoli containing 51 milligrams, or 1 cup cooked kale with 21 milligrams, to rev up your daily consumption. Try cooking up a colorful chicken stir fry with yellow peppers, green peppers, red peppers, broccoli, and kale combined.
Salad is always a lunchtime favorite. Try a kale salad, with fresh sliced strawberries, topped with a quick dressing of olive oil and balsamic vinegar.
Eating Brussels sprouts is also another way to obtain this vitamin. Consuming just one-half cup of these small cabbage-like greens provides 49 milligrams of ascorbic acid. Try splitting the round in half, sprinkling with a bit of olive oil, and roasting in the oven for 15 minutes. Delicious!
Vitamin C and Iron Absorption
Did you know vitamin C aids in the absorption of iron? It achieves this first by helping iron rich foods that contain nonheme iron release it into your body. These foods include egg yolks, nuts, seeds, and certain vegetables such as spinach. This helps to make sense of the additional health benefits of orange juice with eggs in the morning.
Vitamin C is a powerful nutrient for your health and wellness. Now, let’s get fit!