15 More Ways to Get Your Vitamin C
|By Petra Trudell, Managing Editor on Thursday, September 18, 2014|
|Everyone knows citrus fruits like oranges and grapefruit provide
vitamin C, but there are
plenty of other options at the grocery store. In today's post,
discover 15 more food
sources of vitamin C you may have overlooked.. Learn more at eVitamins, the largest online health Australia superstore.||
The foods best known for vitamin C are citrus fruits. It's their top-billing nutrient. But there are plenty of other foods -- fruits and vegetables -- that aren't always advertised for their vitamin C content.
Benefits of Vitamin C
Vitamin C is an essential nutrient that works within the body as an antioxidant, defending the body's cells against damaging free radicals. This action keeps the immune system strong to fight off illness. Antioxidants also protect the cells of the body's organs, including the skin -- vitamin C can help prevent and/or correct the visible signs of aging like wrinkles and brown spots while also promoting wound healing. Vitamin C is also helpful in maintaining the proper blood pressure ratio.
15 More Foods Rich in Vitamin C
There is a variety of produce that can help you enjoy the benefits of vitamin C. Here are 15 foods that provide vitamin C and their average content per serving, according to the U.S. Department of Agriculture (USDA):
1. Cauliflower -- 472 percent for 1 medium head
2. Tomato -- 28 percent for 1 medium
3. Turnip -- 42 percent for 1 medium
4. Potato -- 70 percent for 1 medium
5. Blueberry -- 24 percent for 1 cup
6. Cranberry -- 22 percent for 1 cup
7. Cabbage -- 14 percent for 1 medium leaf
8. Winter Squash -- 23 percent for 1 cup
9. Pumpkin -- 17 percent for 1 cup
10. Pomegranate -- 14 percent for 1/2 cup arils
11. Kale -- 134 percent for 1 cup
12. Avocado -- 24 percent for 1 cup
13. Parsley -- 8 percent for 1 tbsp
14. Banana -- 17 percent for 1 medium
15. Green Beans -- 20 percent for 1 cup
Suggested Dosage of Vitamin C
The recommended daily intake of vitamin C for an adult woman is 75 mg and for adult men is 90 mg. If you're concerned you aren't getting enough due to dietary restrictions or have been approved for a stronger dosage by your doctor, a supplement can help. Vitamin C is also typically included in multivitamins.
Enjoy these foods on a regular basis and you'll more than get your daily vitamin C for a strong immune system, radiant skin and more. Stay well!
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