February 28, 2016

Four Foods With more Vitamin C than Oranges



Man, where do I begin? Vitamin C is a water-soluble vitamin which is a fancy way of saying your body does not store it; so you have to get what you need from your diet. So often the only things you really hear about vitamin c is that it will help cure your cold (totally no true) and oranges are a great source of the vitamin. While oranges do give you a nice little supply of the vitamin, there are actually plenty of other fruits and veggies that give you even more vitamin c per serving.





Why You Need Vitamin C


1: Iron Absorption - Iron and Vitamin C are like BFFs. When eaten together, they lift each other up making it easier for the body to absorb them.

2: Building Block of Collagen - Vitamin C is crucial in the development of collagen. Without collagen, you wouldn't have healthy bones, healthy skin or other healthy tissues like blood vessels. By not eating enough vitamin c, you can have inflammation in the gums, super painful joints and even nose bleeds!

3: Healing - Vitamin C is a key part in helping your body heal wounds. Not only does it help your body make collagen, it also helps the body to repair/maintain your bones and teeth.

4: Antioxidant - <=== I know this is a word you hear all the time. Antioxidants help fight off free radicals that can cause harm to your DNA. Overtime, free radicals can cause many health conditions such as cancer, heart disease and arthritis.




How Much Do You Need?



The Daily Recommended Intake of Vitamin C needed is:

- Women need around 75mg
- Men need around 90mg

You honestly should not worry about needing a supplement of vitamin c unless told by your doctor. Being water-soluble, the body can only hold around 400mg of vitamin c, anything else just washes right on out the body.

If your eating between 5 to 9 servings of fruits and veggies daily, your getting plenty of the vitamin c your body needs. Also, you will get more vitamin c out of the fruit/veggie if eaten raw or lightly cooked.



Four Foods Higher in Vitamin C then Oranges 



Red Bell Pepper 

Photo:Stocksnap



A red bell pepper has nearly 3 times the amount of vitamin C then an orange. 
Try using them in a stuffed bell pepper recipe or eaten raw with hummus dip.
My Fellow DFA Dixya has a tasty recipe for a Roasted Peppers and Tomato Gazpacho here. <=== Seriously run to this recipe!

Orange - 70mg
Red Bell Pepper - 152mg







Kiwi

Photo:Stocksnap

One serving of Kiwi (about 2 of the fruits) will give you plenty of vitamin c for the day. They are also higher in potassium then a banana. Try using them in an awesome yogurt parfait! 
Dixya, has an awesome recipe for a Yogurt Parfait here.

Orange - 70mg
Kiwi - 137mg








Broccoli

Photo:Pixabay



This little veggie not only gives you a massive amount of vitamin c, it is also super high in fiber to keep you full longer! Try this steamed, eaten raw with some veggie dip or even use in a stir fry.

Orange - 70mg
Broccoli - 132mg










Chili Peppers

Photo:StockSnap








bet you didn't know this pepper has a nice amount of vitamin C! All you need is a 1/2 cup of this little pepper in your diet to reach your recommended daily intake. Try chili peppers in your next batch of chili.

Orange - 70mg
Chili Peppers - 107mg















Huge thank you to Dixya for letting me share her awesome recipes from her blog Food, Pleasure & Health with my readers! She has such tasty dishes and her photos will make you drool! xoxo





11 comments:

  1. I am really suprised about the Bell Peppers! I didn't know they were loaded with Vitamin C. Thank God I love eating them raw as a snack with hummus lol Great background info on how much we need to take daily. That is i believe one of the main reasons why most people find it so hard to eat healthy becaue they don't know how much of everything they need in their daily intake.

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    1. Yes!! As a nutritionist, that is the questions I get the most! Most of the time I tell people with a balance diet and plenty of variety, you'll make your daily intake. I was most surprised by chili peppers! Im glad you enjoyed the post!

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  2. I didn't know this! Great post! I immediately think of citrus fruits but it is good to know that there are alternatives!

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    1. Yes! I thought this post would be useful because all people think about is citrus. Plus, I am having more and more people allergic to citrus fruits so this will help! Thank you for enjoying and stopping by!

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  3. Thanks for showing the alternatives to citrus fruits! I have stomach ulcers and they can easily be inflamed if I eat too much citrus.

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    1. Your welcome! I am sorry about the ulcers! I have had many clients be allergic to citrus fruits so I am constantly coming up with different foods to consume different vitamins !

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  4. thank you so much for including my recipe!

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    1. Your Welcome!! You have such awesome recipes!

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  5. Wow! Thank you for this. I had no idea. I love all of those foods, so it shouldn't be hard to juice up my Vitamin C routine.

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    1. Thank you for stopping by Jessica! Im glad we could help you!

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  6. The fact that you just said FREE RADICALS makes my heart happy!!! :D

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