Vitamin C And Fiber Foods
Vitamin C And Fiber Foods
Boost your immunity this flu season with these 15 foods high in vitamin C
This article was medically reviewed by Samantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City.
- Foods high in vitamin C include spinach, kale, broccoli, strawberries, tomatoes, and more.
- Men should have 90 milligrams of vitamin C a day and women should have 75 milligrams per day.
- To get nearly 100% of your daily vitamin C, try eating an orange or half a cup of red peppers.
- Visit Insider's Health Reference library for more advice.
While oranges are typically the first things that come to mind when you think about foods rich in vitamin C, this essential nutrient is in more than just citrus, making it relatively easy to get.
And that's a good thing since vitamin C is crucial for various key processes in your body, such as producing collagen so wounds can heal, aiding in the absorption of iron, and keeping your immune system strong.
Here are 15 foods that are high in vitamin C, recommended by nutritionists.
1. Oranges
While oranges are touted for their high vitamin C content, they are also a good source of soluble fiber, which can lower your cholesterol, says Joan Salge Blake, EdD, RDN, clinical professor at Boston University's Sargent College of Health and Rehabilitation Sciences.
2. Red peppers
Aside from being an amazing source of vitamin C, red peppers are rich in vitamin B-6, aka pyridoxine, says Salge Blake, which aids in nervous system and immune system function.
3. Green peppers
Just like red pepper, green peppers are high in vitamin C. They're also a healthy source of fiber, says Salge Blake, which can help keep your bowel movements regular and improve your GI health.
4. Kiwis
Kiwi is also high in vitamin K , says Antonette Hardie, MS, registered dietitian nutritionist at The Ohio State University Wexner Medical Center.
Vitamin K keeps your bones strong and helps your blood to clot, which aids in wound healing.
5. Broccoli
Broccoli contains some calcium, says Hardie, which is a mineral that is most known for keeping your bones strong, but it's also important for muscle and heart health.
6. Strawberries
Strawberries have folic acid, says Hardie. Folic acid is a B vitamin that supports cell growth and function, which is especially important during pregnancy as it can help prevent birth defects of the spine and brain.
7. Brussels sprouts
Along with the high vitamin C content, Brussels sprouts are considered a cruciferous vegetable, says Salge Blake. Cruciferous vegetables, in particular, contain a phytochemical called glucosinolate which gives them that bitter flavor and also may help prevent cancer.
8. Cantaloupes
Cantaloupes are rich in beta-carotene, which your body converts to vitamin A , says Salge Blake. Vitamin A is essential for eye health and vision.
9. Potatoes
Potatoes are also one of the richest sources of potassium, which can aid in heart health and lower high blood pressure , Salge Blake says.
10. Tomatoes
Tomatoes contain a phytochemical called lycopene, Salge Blake says. Lycopene is what makes tomatoes red and is also an antioxidant that may help prevent heart disease and cancer.
11. Spinach
Spinach has iron, which is an essential mineral your body needs to help transport oxygen throughout the body. Plus, since vitamin C helps you absorb iron, you'll really benefit.
12. Kale
Kale is a powerhouse leafy green that is high in not just vitamin C, but also vitamins A, K, and B6. So it comes with the many benefits those vitamins provide such as supporting eye and bone health and converting food into energy, says Hardie.
13. Cherries
Cherries are loaded with antioxidants, Hardie says. Antioxidants can combat free radicals, which can cause oxidative stress and cell damage. This can decrease your risk of conditions like heart disease and cancer.
14. Sweet potatoes
Sweet potatoes also contain vitamin B-6, aka niacin, says Salge Blake. This vitamin is key for keeping you going since it helps convert the food you eat into energy.
15. Green peas
Salge Blake says green peas also contain thiamin (vitamin B-1) which is essential for converting carbs to energy, as well as promoting healthy nerve function.
Insider's takeaway
With the large variety of foods high in vitamin C, you're bound to find options you love that will help you achieve your daily recommended value. Keep in mind, it's important to eat a balanced diet to ensure you're getting all of your vitamins and minerals, not just vitamin C.
Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer
Source: https://www.insider.com/foods-high-in-vitamin-c
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