7 Ways to Get More Vitamin C in Your Diet

vitamin c rich foods

There are so many things we can do for our wellness from getting regular exercise, getting adequate rest, stress management, getting outdoors more to nutrition and vitamin intake. Today we will be sharing 7 ways to get more vitamin C in your diet naturally, what Vitamin C is and why it is SO important to consume daily.

So, why Vitamin C? What does it do for me?

Vitamin C, also known as ascorbic acid,  is a water soluble vitamin and antioxidant that is important to keep in mind regarding self care and wellness. As an antioxidant, it can help fight the free radical damage in the body. It also helps maintain healthy skin, blood vessels, bones and cartilage, plays a key role in collagen formation, supports iron absorption and can also support the body's ability for wound healing. 

What is the general recommendation for how much Vitamin C I need daily?

Vitamin C Recommended Amounts/daily:


Upper Limit 2,000mg day.

  • Although it is unlikely to be harmful at large doses, mega doses might cause abdominal cramping, diarrhea, heartburn and vomiting.
eating healthy

Best Vitamin C Sources for your diet:

  • oranges and orange juice
  • red green and yellow peppers
  • broccoli
  • cantaloupe
  • cauliflower
  • kale
  • kiwi
  • papaya
  • sweet potato
  • raspberries, blueberries, strawberries

    7 easy ways to get more vitamin C in your diet:

    1. Have a veggie tray to snack on before dinner. Include peppers, broccoli and cauliflower. This is also filling and provides a good source of fiber which is also great for maintaining a healthy body weight.
    2. Include a vegetable stir-fry meal more often in your week and include a lot of peppers, broccoli, cauliflower and tomatoes in it.
    3. Include a salad with your dinner meal, topped with tomatoes of course! Salads are also a great lunch option.
    4. Have a smoothie for breakfast or as a snack. Use canned mandarin oranges to boost the vitamin C content if you don’t have any fresh oranges on hand. Kiwis are also delicious in smoothies and are a great source of vitamin C.
    5. Include sweet potatoes as a side dish with dinner instead of regular potatoes. They are delicious.
    6. Stock up on frozen blueberries. Kids love these as a snack! They are also great to toss in homemade breads and muffins and smoothies.
    7. Try to add COLOR to every meal from an array of  produce and you will naturally be increasing the chance of your meal having more vitamin C in it!


    healthy recipes

    Here are a few recipes you can try that offer a good source of vitamin C:

    1. Smoothies.
    2. Broccoli Mac n’ Cheese
    3. Biscuit Berry Cobbler
    4. Chicken Fajitas

    How will you start getting more vitamin C in your daily life? You can also check out what we carry in our store you help you reach your goals by visiting our website.

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