Vitamin C is often the first thing we think of during the cold season. But does it really help with colds and flu? Not really. According to the experts, it actually may help shorten the time you are under the weather. It certainly won’t help you avoid catching a cold.
But still, Vitamin C is important because of the role that it plays in helping us maintain a healthy immune system. You may have seen it on labels listed as ascorbic acid. Vitamin C packs a plant-powered punch that helps to protect our cells from damage caused by free radicals. Remember them? Yeah….they cause havoc in our bodies. They are responsible for a range of drama from heart disease to inflammation and yes…cancer.
It’s important to note that our bodies can’t produce its own Vitamin C. Lucky for us, we are all about that plant-based life so we can get our nourishment from a variety of fruits and vegetables that are high in Vitamin C. Did you read that correctly? Yes, you can get Vitamin C from vegetables! Get your lunchbag ready!
So What Exactly is Vitamin C?
Almost any website will tell you that it’s a water soluble nutrient. But what exactly does that mean? It means that our bodies use the nutrient and it moves through our system. We don’t store it. That’s another good reason to add fruits and vegetables to our plate regularly in order to reap the benefits.
What’s one reason I like to make sure there’s Vitamin C on my plate or in my bowl? It helps our body create collagen which is key to healthy skin and bones. You will notice a lot of skincare products boasting Vitamin C as a main ingredient. I’m here for the glowing face but, you gotta get some on the inside too.
Citrus Fruits High in Vitamin C
Nutritionists recommended 75-90 mg of Vitamin C per day. Citrus fruits reign supreme when it comes to this nutrient. You can’t go wrong with these when looking to boost your immunity.
- Oranges: 50-70mg
- Grapefruits: 80-85mg
- Lemons: 45mg
Other Fruits To Consider
Check out these other fruits just waiting be added to your immunity boosting list.
- Kiwi: 70mg
- Strawberries: 85mg
- Papaya: 95mg
Vegetables That Just Might Surprise You
Fruits are not the only game in town. The vegetables below offer a wonderful amount of absorbic acid!
- Red Bell Pepper: 150mg
- Broccoli: 80mg
- Brussels Sprouts: 75mg
- Kale: 80mg
Ways to Get More Vitamin C on Your Plate
Besides hanging out with me here at Black Girls Eat, you can also:
- Add citrus fruits to your salads
- Choose sliced kiwi, oranges and grapefruit when feeling like a snack
- Make Oven Roasted Tomatoes and Peppers
Have fun and don’t forget to consult with your physician or nutritionist to let them know that you are exploring new ways to get more Vitamin C on your plate!
LA is a plant-based advocate who is having fun discovering new ways to enjoy more fruits, grains and vegetables. Are you on a plant-based journey? Here are some ways to stay connected:
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