Build a healthier diet with tips and sources for consuming more vitamin C!
Vitamin C is a necessary ingredient to include in our every day diets. The healthy nutrient allows us to maintain our health and offers essential benefits to help us feel and look healthy. Vitamin C may be found in healthy foods like oranges, broccoli, and even in beauty products like lotions and shampoos.
There are many health benefits gained from vitamin C. It helps prevent cancers, common illnesses, eye ailments, and even premature aging. Among its other qualities, it can help ward against high blood pressure, heart disease, and the common cold.
Since vitamin C is water-soluble, it can’t be stored in the body. Therefore, you need to remember to take a daily dose of vitamin C to see its positive effects.
The Salter School features ways to indulge in a healthier, more vitamin C-rich diet! Here are some great sources of this essential nutrient!
1. Consume raw vegetables and superfoods
In pop culture, oranges automatically come to mind when thinking of vitamin C, but vegetables are also full with the nutrient, just as much as common fruits. Raw vegetables are the best way to benefit from vitamin C’s full benefits. Vegetables that include the most vitamin C are:
- Red peppers
- Brussel sprouts
- Sweet potatoes
2. Avoid cooking vitamin C with water
As an advisory, you should know that cooking or washing your vegetables or fruits with water depletes the vitamin C. Avoid soaking vegetables in water because the vitamin can dissolve quickly. Boiling vegetables may also significantly decreases vitamin C levels. After washing your vegetables or fruits, dry them off and store them in airtight containers like plastic or glassware. Consuming them within a few days allows them to stay fresh and for you to consume more of vitamin C’s benefits.
3. Always remember to include fruits!
Citrus and other fruits are the most common foods eaten with vitamin C. Citruses offer significant doses of the vitamin that can improve your energy levels for the day. Eat a cup of grapefruit for breakfast, and you’ll already have your full required daily value. Fruits and veggies are the best and most natural ways to consume pure vitamin C. The fruits with the highest concentration of vitamin C include:
4. Remember to check labels when you shop
If you want to change up your diet, look for foods and beverages that are fortified with vitamin C. Many cereal brands and juices include vitamin C. When you go grocery shopping, review the labels to see how much of the required daily value (RDV) the product includes. Labels can help you decide how much of the required daily value you need to consume to reach the maximum value.
5. Consume fresh juices
Avoid purchasing pre-mixed cartons of juice at the grocery store. You can maximize your vitamin C intake by drinking fresh, frozen concentrates. This is because the pasteurization process kills the bulk of vitamin C. When you do purchase pre-mixed juices in refrigerated cartons, purchase drinks that include pulp since it adds more nutrients from the vitamin C.
Use the prescribed maximum daily value by the U.S. Food and Nutrition Board as guidelines for consuming vitamin C and other healthy nutrients and vitamins. It’s worth it to take time to make sure you’re getting enough vitamin C in your diet. Not only does vitamin C offer long-term health benefits, but with flu season around the corner, it can also help prevent illnesses. In addition, eating healthier will help you feel more energized and lively!
This health and wellness advice is provided by Salter School. We offer career-focused programs like Massage Therapy, Dental Assisting, and Medical Billing and Coding. Contact us online for more information or to schedule a tour at any of our Massachusetts campuses.