Instructions

• : 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