We could all use a bit more Vitamin C, don’t you think? You think you’re taking care of yourself, and then you’re hit with a nasty cold and you realize you haven’t been eating enough nutrient dense foods. Making your health a priority by knowing the Easy Ways to Boost Your Vitamin C Intake.
“There’s a great metaphor that one of my doctors uses: If a fish is swimming in a dirty tank and it gets sick, do you take it to the vet and amputate the fin? No, you clean the water. So, I cleaned up my system. By eating organic raw greens, nuts & healthy fats, I am flooding my body with enzymes, vitamins, and oxygen.” – Kris Carr
One of the things you may not know about Vitamin C is that your body cannot manufacture it. You also cannot overdose on it because your body releases whatever it doesn’t use. Some of the ways Vitamin C helps your overall health are:
It protects against heart disease.
Combats free radicals.
Lessens the symptoms and recovery times of colds.
Vitamin C is needed for the repair and growth of all the tissues in your body.
Helps lower cholesterol.
It helps your body turn fat into energy – yes, please!
Improves the healing of wounds and burns.
Helps maintain the health of your bones, teeth and gums.
Responsible for creating and maintaining collagen.
It wards off the effects of aging.
Improves blood flow.
Helps combat stress.
Reduces arthritis symptoms.
I think by now you’re getting the idea that adding more Vitamin C is a good thing. Instead of just taking extra supplements, why not get more natural nutrients by adding Vitamin C rich foods to your diet?
Here are the top natural sources to Easily Boost Your Vitamin C Intake:
1) Sweet Yellow and Red Peppers.
Who the heck knew that they were so loaded full of Vitamin C? Munching on sweet bell peppers is easy with a side of hummus or tzatziki sauce. Make sure to pack some for tomorrow’s lunch. For dinner, you could cut the bell peppers in half and stuff them with heart-healthy beans and brown rice. Top them with cheese and roast them in the oven. Add chopped bell pepper pieces to stir-fry to add color and nutrients to your dinner.
2) Dark Leafy Greens.
We all know we need more greens in our diet, so this might be the added push we need to put them at the top of our nutrition list. Here are a few ideas on getting more greens in your daily food intake: blending them up in smoothies, kale chips, adding to soups, use them as wraps or just juicing them along with cucumber, celery, and lemon.
Those little green jewels are bursting with the vitamin. Some things are just perfect the way they are. I just love to eat kiwifruit plain with nothing added. It’s so easy to get your daily requirement of C – just cut up a few for your snack or include some in your morning smoothie. Green never looked so good.
Strawberries, blueberries, raspberries, and blackberries are all on this list for being choke full of Vitamin C. You can include them as a topping to your Greek yogurt, smoothie, add them to salads, and berries dipped in dark melted chocolate or yogurt makes a delicious treat.
5) Citrus Fruits.
When most people think of food that have Vitamin C, oranges, lemon and limes come to mind and they are right. One of the easiest ways to get that extra dose is to drink lemon water all day long. One of my favorite homemade tea is my Detoxing Lemon Ginger Tea – recipe here. You could also broil grapefruit halves and top with brown sugar. We all know that lemonade is delicious – why not make a pitcher of lemonade or limeade using liquid Stevia as the sweetener and save yourself the sugar rush?
Both cantaloupe and watermelon are also top fruits containing the vitamin. I love to squeeze lime juice and a touch of salt to both cantaloupe and watermelon slices. You could also make granita with both fruits for a delicious dessert.
Who doesn’t love tomatoes? The number of recipes you can make with this wonderful fruit is endless. Add sundried tomatoes to the list, and you have unlimited delicious possibilities. Gazpacho, sundried tomato pesto, tomato juice, stuffed tomatoes, marinara sauce, and my awesome Avocado, Tomato and Cucumber Salad with Red Wine Vinaigrette recipe are just some of the ways you add more tomatoes to your daily intake of food.
This gives us even more incentive to add broccoli to our plates. We know that it is already a powerhouse in the health department, but who knew it is also loaded with Vitamin C? Here are some ideas on adding more broccoli to your meals: as a topping for a baked potato and cheese, broccoli salad, added to a stir-fry, roasted with garlic and raw with dips.
9) Guava Fruit, Mangos, Papayas & Pineapples.
When was the last time you ate guava fruit? I bet it’s been a long time. Knowing now that it’s such a great way to get more C – I bet you’ll look for it in the grocery store. How about making a tropical fruit salad? Top the salad with some dried coconut and add poppyseed dressing and you have a yummy way to start your day.
10) Brussels Sprouts.
Brussel sprouts are the only vegetable I don’t like. I do know how healthy they are for you, so when they are in season I juice them with the rest of my vegetable to disguise the taste. For you brussels sprout lovers you can easily make them into a salad or roast them.
We have reached the end of Easy Ways to Boost Your Vitamin C Intake. I hope you learned a few new tricks to improving your health. Is there a fruit or vegetable on the list that you were surprised about being on the Top 10 list? Sometimes it’s easy to forget how easy it really is to add tasty and healthy food to our days.
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