8 Natural Ways to Increase Your Vitamin C Intake

Vitamin C helps you function properly and stay healthy. Your body doesn't produce vitamin C so you need to receive the vitamin by eating fruits, vegetables and taking supplements. This water-soluble vitamin helps you do everything from forming scar tissue to repairing and maintaining teeth. Here are eight easy, natural ways to increase your vitamin C intake:

  1. Cantaloupe: This popular melon has a soft, sweet fragrance you're bound to love if you don't already love it. It helps you get a good amount of needed vitamin C as well as other great nutrients such as vitamin A and potassium. It's often served chilled in slices or cubes.
  2. Mango: A popular fruit, mangoes come in a handful of varieties from green to red. You are able to also get a healthy serving of copper, vitamin B9, and vitamin B6 by eating this yummy fruit. If your daily fiber intake is low then eating a handful of mangoes on a regular basis will help you regain control of your bowel movements. Mangoes can be used in different dishes such as chutneys, salads, and salsas adding a gentle, tropical sweetness.
  3. Pineapple: Contrary to what some believe, this yellow fruit with a green top is a native of South America and not Hawaii. You'll be able to get a healthy serving of manganese and vitamin C when devouring this fruit that has gone global. Pineapple is recognized by its sweet, tart flavor and can be used in many recipes including smoothies, burgers, salads and even grilled and paired with chicken.
  4. Green and red bell peppers: These sweet peppers are part of the nightshade family of plants which also include cayenne peppers, potatoes, eggplant, and tomatoes. Green and red bell peppers are eaten either raw or cooked. They can be enjoyed in fajitas, stir-fry dishes, and salads. The benefits you receive from making bell peppers a part of your diet include vitamin C improved cardiovascular health and even add a bit of vitamin K to your diet.
  5. Broccoli: A heart-shaped plant consisting of tiny flower buds, broccoli is packed with a lot of nutrients such as vitamin C, vitamin K, vitamin B9, vitamin B6 and vitamin B5. This nutrient-packed vegetable is related to cauliflower, cabbage, bok choy and even kale. If you haven't made this popular plant a part of your life, you can start by eating it either raw or mixed in with an Asian-inspired stir-fry.
  6. Spinach: Smoothies and salads are often the go-to way for people across the country to enjoy this low-calorie vegetable. It contains nutrients such as vitamin C, riboflavin, thiamin, calcium, iron, phosphorus, and potassium. The nutrients you receive from eating spinach help strengthen your immune system, improve your eyesight and is also great for bone health.
  7. Tomatoes: Like green and red bell peppers, tomatoes also belong to the nightshade family. Tomatoes come in a range of colors such as red, pink, purple, yellow and orangey-yellow. You can add tomatoes to everything from salads to burgers. Fresh tomatoes also go well with other foods like mozzarella and basil.
  8. Papaya: The sweet fruit grows on trees and is almost melon-like. Papaya is loaded with vitamin C and other nutrients like lycopene, vitamin B9, and vitamin A. Papaya eaters receive benefits such as improved cardiovascular health. You can enjoy papaya by chopping it up into cubes or scooping the flesh with the spoon.

What's your favorite way to get your daily serving of vitamin C? Which fruits and vegetables did you grow up eating as a kid? Share with us in the comments below!

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable that they are receiving the most effective alternative medicine treatments available. 

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