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Readily Available Sources of Vitamin C and Easy Menu Suggestions

Updated on May 26, 2013

When choosing what we want to eat, many of us are guilty of basing our choice on what tastes good and what we enjoy first and – in some cases - the number of calories second. However, this can be somewhat dangerous and can create a situation where a person can become faintly obsessed with dieting and counting calories.

A healthier way to think about our diets and the food we consume is to consider the benefits that can be obtained from it. When you compare a greasy takeaway with a nutritious homemade meal, the better choice is simple.

Of course, maintaining a healthy diet does not mean you cannot enjoy the occasional treat, but focussing on the good qualities of food rather than just the taste offers many benefits. A diet that comprises the recommended levels of different food groups will help to ensure that you get the right nutrients needed to maintain a healthy lifestyle.

The failure to take in vitamins and minerals needed by the body in the right amount can lead to a whole host of problems, from tiredness to constipation to bone conditions. There is much to be said for the old adage prevention is better than cure as consuming vitamins in the right amount help to ensure that good health is maintained, making trips to the Doctor’s office less frequent.

Fortunately, to create a healthy, nourished body through the consumption of vitamins, it does not mean that it is necessary to purchase a supply of expensive, manmade tablets. The foods that we consume can give us all the vitamins our bodies need, which is particularly the case when it comes to vitamin C.

It is not necessary to waste money or time seeking out exotic fruit and vegetables to get a sufficient amount of vitamin C into the diet. This is due to the fact that many examples of regular foodstuffs that are rich in vitamin C can be found in mainstream grocery stores, and are can be eaten on a regular basis. The array of fruit and vegetables that can provide a healthy dose of vitamin C include pineapple, lemon, lime, orange, guava, strawberries, tomato, kiwi, blackcurrant, papaya, cantaloupe, cauliflower, chillies, bell pepper, kale, watercress, broccoli and Brussels sprouts.

Vitamin C is considered by many as being up there amongst one of the most important of all the nutritional components that we need to consume. Vitamin offers a number of different benefits and plays an important role in maintaining the body’s health, not least because it is an effective way to boost the immune system. As a result, people who find that they continually suffer from colds and flu will find that the instances of these illnesses are reduced when the intake of vitamin C is increased.

When an antioxidant is required, vitamin C is a great way to obtain it from a natural source. Free radicals are present in the body for all sorts of reasons, such as smoking and pollution, and antioxidants help to reduce the effect that they have. However, this is not where the benefits of vitamin C end as it is also effective in combating the signs of stress and aging and reduces the risk of stroke.


Being aware of the types of food that contain vitamin C is the easy part; the trick is to incorporate it into the diet. Fortunately, with all the wide range of vitamin C rich food available, it does not have to be difficult.

Even if you are pushed for time, grabbing a vitamin C boost to have on the go is entirely possible. All you need is a travel cup and a blender or juicer. Whip up a delicious fruit smoothie using a mixture of summer berries, such as strawberries, blackcurrants and blackberries. Add a few shots of orange, lemon or lime juice for some extra vitamin C and if it is too thick. A tasty drink will also result from adding some ripe banana, which will give you some potassium, which helps prevent fluid retention, controls nerve and muscle function.

Alternatively, pure juice from vitamin C rich fruit and vegetables is an easy way to increase your vitamin C intake, without worrying about the preservatives and extra sugar that can be present in commercial brands.

Avoid crisps and chocolate when you want a snack and opt for some fruit instead.

When cooking vegetables as a side dish for a meal, avoid overcooking them as this removes some of the beneficial nutrients. Not only can you add an extra vegetable to your meal, for example, mixing bell peppers, broccoli and chilli, but you can also create an entire meal, such as with a stir-fry. Raw vegetables can also be a tasty snack that can be enjoyed with a dip, like guacamole and tomato salsa.

Eat additional fruit and vegetables in conjunction with other foods and meals, like adding berries to a bowl of cereal, porridge or your morning pancakes. Bell pepper and chilli can be added to a traditional homemade tomato sauce.

If you are a keen baker, you can try your hand at a delicious lemon tart or moreish berry muffins.

Vitamin C not only stands as highly beneficial in its own right, but it also works well in conjunction with other minerals as it helps the positive aspects of them to take effect. Iron, for example, is easier for the body to absorb when taken along with vitamin C.

The body does not retain stores of many vitamins well and requires continual replenishment, which gives you the perfect opportunity to try various vitamin C recipes.


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