Vitamin C Rich Foods

Vitamin C Rich Foods
Vitamin C Rich Foods

Vitamin C Rich Foods

Today I am giving you the foods richest in Vitamin C, as these will help to strengthen your immune system. First, let us lay the foundation for why Vitamin C is essential and important.

Vitamin C is:

  • Necessary for growth, development & repair of all body tissues
  • Involved in formation of collagen, absorption of iron, the immune system, wound healing & maintenance of cartilage, bones & teeth
  • An antioxidant that protects against damage caused by free radicals
  • Needed to help strengthen our immune system

Adequate amounts of Vitamin C reduces one’s risk of cancer and reduces inflammation, while boosting your immune system. The best sources of Vitamin C come from whole foods, such as fruits and vegetables, but Vitamin C can be taken in capsule/pill form as well. Natural sources are always better absorbed by the body. If you cannot get enough Vitamin C from your diet, a supplement of at least 500 milligrams is recommended.

Fruits Rich in Vitamin C:

  • Citrus Fruits (oranges, grapefruit, lemons)
  • Strawberries, Raspberries & Blueberries
  • Kiwi & Pineapple
  • Mango, Papaya & Watermelon
  • Tomato

Vegetables Rich in Vitamin C:

  • Bell Peppers (Green, Yellow, Red & Orange)
  • Broccoli
  • Dark Leafy Greens (kale, spinach & chard)
  • Cabbage
  • Sweet Potatoes & Squashes

By consuming a diet rich in a variety of fruits and vegetables, you will ensure adequate amounts of Vitamin C. I suggest consuming extra citrus fruit and berries during the cold and flu season, or whenever you have had a compromised immune system, to help strengthen it and to fight off illness.

Bryanna Petrie

District Nutritionist & Wellness Coordinator

M.S. Nutrition, Certified Personal Trainer & Run Coach