8 foods High in Vitamin C
It’s that time of year again, when the germs start to circulate, and this year more than any ever we are more conscious of staying as healthy as possible to keep those bugs at bay! Whilst drinking copious amounts of OJ can’t guarantee the dreaded Covid-19 will steer clear, keeping your immune system in tip top shape has never been so important.
To get the maximum benefits from vitamin C you should get at least 75 milligrams daily and while supplements are okay, they’re not ideal. Good news then, If citrus isn’t your thing there are plenty of other foods that you can eat daily can help increase your daily Vitamin C intake.
Oranges
One Medium Orange contains 70 Milligrams of this antioxidant, and their high flavonoid content has been linked to reduced instances of heart disease.
Medium Orange: 62 Calories, 1g fat, 0mg sodium, 15g carbohydrates, 12g sugar, 3 fibre, 1g protein
Grapefruit
These marmite-esk fruits pack even more vitamin C than their orange counterparts. They have 88mg of Vit C per medium fruit, so if you have a thing for these bitter fruits, they’re a great addition to your diet.
Medium Grapefruit: 82 calories, 0g fat, 0mg sodium, 21g carbohydrates, 10g sugar, 3g fibre, 2g protein.
Cantaloupe Melon
One serving of cantaloupe is approximately a quarter of a medium melon. This juicy fruit contains 48milligrams of the antioxidant per serving.
Quarter cantaloupe Melon: 50 calories, 0g fat, 25mg sodium, 12g carbohydrates, 1g sugar, 1g fibre, 1g protein.
Red Pepper
If sweet things aren’t your go to, good news, half a cup of chopped peppers have 95 mg of Vitamin C. Fajitas, salads, dipping in hummus, the list goes on! these little red gems are so versatile so get chomping!
½ cup pepper: 19 calories, 0g fat, 3mg sodium, 4g carbohydrates, 3g sugar, 2g fibre, 1g protein.
Green Pepper
The red pepper’s less sweet relative will give you even more vitamin c per mouthful! This often discarded colour choice of pepper provides 120mg of vitamin C per half a cupful.
Half a cup chopped green pepper: 15 calories, 0g fat, 2mg sodium, 4g carbohydrates, 2g sugar, >1g protein.
Strawberry
One cupful of strawberries, whilst being tasty contains 98 mg vitamin C. And whilst it probably can’t justify daily strawberry daiquiris (shame!) it certainly gives me a boost knowing I’m getting some vitamins whilst sipping them! They are also a good source of fibre, folate, potassium and magnesium. Perfect as on the go snacks and deserts alike.
1 cup Strawberries: 53 calories, 0,5g fat, 2mg sodium, 13g carbohydrates, 8g sugar, 3g fibre, 1g protein.
Broccoli
Broccoli is often hailed for its vitamin wielding properties and vitamin C is no exception. A small head of broccoli contains 81mg Vit C along with calcium, iron, potassium, thiamin and zinc. It also contains 3mg protein, so it’s no wonder it’s hailed as a superfood!
Small Broccoli: 31 calories, 0g fat, 30mg sodium, 6g carbohydrates, 2g sugar, 2g fibre, 3g protein.
Cauliflower
Surprisingly this white fibre rich veggie contains a massive 128mg of vitamin C per small head, which is almost as much as an orange.
Small Cauliflower: 66 calories, 1g fat, 80mg sodium, 13g carbohydrates, 5g sugar, 5g fibre, 5g protein.
Want to add more vitamin C to your diet? Join one of our plans and we will bring the vitamin packed delights to your door! Click here for more information.
Change the way you shop
