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How to Eat More Foods with Vitamin C

Also called ascorbic acid, vitamin C not only boosts the immune system but also maintains a healthy heart, bones, eyes, teeth and gums, aids in collagen production, and helps heal wounds.


  • : Never change your diet without first consulting your physician.
  • Step 1: Eat fruit Eat citrus fruit, like oranges and grapefruits, and squeeze lemon and lime juice over cooked dishes like chicken. Other fruits high in C include strawberries, kiwi, mango, and cantaloupe.
  • Step 2: Make a salad Make a salad with dark, leafy greens like spinach and kale, which are loaded with C. Top it with a citrus vinaigrette for an added C boost.
  • Step 3: Get your veggies Get several daily servings of veggies like tomatoes, broccoli, and cabbage. And choose sweet red, orange, and yellow peppers, which have double the vitamin C of green peppers.
  • TIP: Eating at least five servings of fruits and vegetables daily will ensure you get the recommended allowance of vitamin C.
  • Step 4: Think outside the box Think outside the box by trying more obscure vegetables like jicama, kohlrabi, Brussels sprouts, and water chestnuts.
  • Step 5: Have a potato Have a baked potato. At 25 milligrams, it has nearly half the FDA recommended daily allowance of 60 milligrams of vitamin C. And keep the skin on to get the most nutrients.
  • Step 6: Look for fortified foods Look for vitamin C-fortified foods, such as fortified breads, grains, and breakfast cereals.
  • FACT: Did you know? Two-time Nobel Prize-winning chemist and physicist Linus Pauling popularized the use of vitamin C to battle colds and other illnesses.

You Will Need

  • Citrus fruit
  • Strawberries
  • Kiwi
  • Mango
  • Cantaloupe
  • Spinach and kale
  • Tomatoes
  • Broccoli
  • Cabbage
  • Peppers
  • Unusual vegetables
  • Potatoes
  • Vitamin C-fortified breads
  • grains
  • and cereals

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