Health
Stay Healthy This Season: 12 Doctor-Approved Foods Packed with Vitamin C
As the chill of cold and flu season sets in, it’s crucial to fortify your immune system with the right nutrients. Dr. Amy Myers, a functional medicine physician, emphasizes the importance of vitamin C, a key player in keeping your defenses strong. “Now more than ever, it’s essential to support your immune system, and vitamin C tops the list of nutrients your body needs,” she advises. Beyond its immune-boosting powers, vitamin C also promotes healthy skin, eyes, and heart health. To help you stay healthy, here are 12 foods rich in vitamin C that doctors and dietitians recommend incorporating into your diet.
Broccoli
Broccoli is not just a versatile vegetable; it’s also a potent source of vitamin C. Brittany Busse, MD, highlights its benefits, noting that “broccoli contains 51 mg per cup and is also high in glutathione, which can aid detoxification and boost gut immunity.” It’s a great addition to your meals, whether steamed, roasted, or tossed into a salad.
Brussels Sprouts
These tiny cabbages pack a punch when it comes to nutrients. Dr. Myers explains that Brussels sprouts offer “high amounts of folate, vitamin K, vitamin A, fiber, and potassium,” along with 74 mg of vitamin C per cup. They can be enjoyed shredded in salads, cooked, or air-fried with a touch of olive oil and salt.
Citrus Fruits
No list of vitamin C-rich foods would be complete without mentioning citrus fruits like oranges, grapefruits, and lemons. A medium-sized orange provides about 69 mg of vitamin C. The Mayo Clinic suggests, “An orange or a few clementines make an easy grab-and-go snack. Add a lemon or lime to your water to increase flavor as well as vitamin C.”
Avocados
While not the highest in vitamin C, avocados offer a well-rounded nutrient profile. Dr. Myers notes, “Avocados actually help lower cholesterol, with their powerful punch of healthy fats, while supplying plenty of heart-healthy vitamin C, monounsaturated fatty acids, and fiber.” A medium avocado contains about 18 mg of vitamin C.
Cauliflower
This cruciferous vegetable is another excellent source of vitamin C, with about 51 mg per cup. Dr. Myers highlights its additional benefits: “Cauliflower supports healthy weight loss and digestion. It also contains choline that is essential for learning and memory.”
Kale
Kale is a superfood for a reason. With an impressive 130 mg of vitamin C per cup, it’s a must-have in your diet. Dr. Myers shares, “There’s a reason for the rise in kale’s popularity. This leafy green vegetable is one of the most vitamin C-rich foods you can find.”
Red Bell Peppers
Red bell peppers are a surprising powerhouse of vitamin C, offering 118 mg per cup—more than an orange. Trista Best, RDN, LD, points out, “Bell pepper’s most valuable nutrient is vitamin C, which is denatured in the cooking process, making it best to consume them raw.”
Strawberries
These sweet berries are not only delicious but also packed with vitamin C. A cup of strawberries provides about 89 mg of vitamin C, making them a tasty way to boost your intake. Enjoy them fresh, in smoothies, or as a topping for yogurt.
Pineapples
Pineapples are another tropical fruit rich in vitamin C, with one cup providing about 79 mg. They are versatile and can be added to fruit salads, smoothies, or enjoyed on their own for a refreshing treat.
Kiwi
Kiwi fruits are small but mighty, offering around 71 mg of vitamin C per fruit. They are perfect for snacking or adding to fruit salads, bringing both flavor and nutrition to your diet.
Mangoes
Mangoes are not only juicy and sweet but also a great source of vitamin C, with about 60 mg per cup. They can be enjoyed fresh, in smoothies, or as a topping for desserts.
Guavas
Guavas are a tropical delight that packs a serious vitamin C punch, with one fruit providing over 200 mg. They can be eaten fresh or used in juices and smoothies for a nutrient boost.
Building a diet rich in vitamin C is a smart strategy for maintaining your health, especially during cold and flu season. From broccoli to guavas, these foods offer a delicious and nutritious way to support your immune system. As Dr. Myers notes, vitamin C is a water-soluble vitamin, so your body uses what it needs and eliminates the rest, making it hard to overdo it. With these options, you can enjoy a variety of flavors while keeping sickness at bay.
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