When fresh fruits and vegetables were not easy to come by, people would regularly experience the consequences of what we now know to be a vitamin C deficiency, swollen and bleeding gums, slow healing wounds, and loose teeth are all symptoms of scurvy, a condition caused by a chronic Vitamin C deficiency. While scurvy is rare in the modern world, even a mild deficiency can cause fatigue, depression, and poor immune function.
As we enter into the cold and flu season, it’s more important than ever that you get enough Vitamin C in your diet. What are some foods you can eat that are rich in Vitamin C that will give your immune system the boost it needs?
“People should always begin with a diet high in fruits and vegetables,” Michael Wald, MD, told Everyday Health, “Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.” The FDA recommends that you should aim for 60 mg of Vitamin C daily, as it cannot be stored in the body for extended periods of time.
Citrus Fruit
This is perhaps the most recognized source of Vitamin C--how many of you have been told to eat an orange or put lemon in your tea when you feel a cold coming on? But it’s true, citrus fruits like oranges, and many other orange foods for that matter, are rich in Vitamin C.
Peppers
Peppers are an excellent aromatic to cook with, and a great source of Vitamin C. As a matter of fact, one cup of chopped red bell pepper has three times the amount of Vitamin C as an orange. Try sauteeing them with eggs for breakfast or roasting them as a healthy dinnertime side dish.
Strawberries
Strawberries are delicious and versatile. They can be frozen and added to smoothies, chopped up and sprinkled over oatmeal, or enjoyed by themselves as a snack. Believe it or not, a 3.5 ounce serving of fresh strawberries hold nearly 98% of the daily recommended intake of Vitamin C. Try adding strawberries to your grocery list as an on-the-go snack that will ensure you can easily get all the Vitamin C you need in a day.
Getting too caught up in specifics can be overwhelming when it comes to eating a healthy diet. Keep it simple by remembering the basics: eat a variety of fruits and vegetables daily. Find ones you enjoy and that are easy to work into your daily schedule. Vitamin C is present in many fruits and vegetables, so focus on variety over specific measurements and you will surely get enough of it in your diet.