Fruits and Vegetables with a Vitamin C Punch

Happy Vitamin C Day! (Yes, that’s really a thing.) Quick: Which fruit or vegetable is highest in vitamin C?

If you guessed oranges, you’re with most of the population. But the truth is, yellow, green, and red bell peppers all have significantly more vitamin C per cup than oranges. In fact, most fruits and vegetables will give you some of this essential nutrient, so eating fresh produce at every meal is a good way to ensure you get all the vitamin C you need today — and every day!

Why is vitamin C necessary? It’s essential for the proper functioning of your immune system. Vitamin C has been shown to increase the number and function of white blood cells — key players of the immune system — in the body.[i] Vitamin C also contributes to the health of connective tissue (essential for youthful skin and joints),[ii] supports heart health, [iii] and promotes healthy vision.[iv]

Ready to celebrate? Here’s your recipe for a vitamin C-filled day!

Breakfast

Grapefruit is a traditional breakfast fruit, and like all citrus fruits, it’s an excellent source of vitamin C. A cup of grapefruit sections provides 120 percent of the Daily Value (DV).[v]
Berries are another excellent choice, served just by themselves or sprinkled on yogurt, granola, or oatmeal. Strawberries are coming into season in the warmer parts of the country now, and a one-cup serving delivers 149 percent of your DV.[vi]

Lunch

2 cups of raw kale in a hearty salad will provide 268 percent of the DV, and the other vegetables you add will bump up that total.[vii]
Add olive oil and vinegar, your protein of choice, and some orange sections — a small one like a clementine has 60 percent of the DV — and your lunch is ready![viii]

Dinner

For dinner, how about stuffed bell peppers? These are often made with ground beef, but try swapping that out with black beans, and then add some tomatoes and quinoa! . Each serving contains 222 percent of the DV for vitamin C from the peppers alone, and the tomatoes add a little more.[ix]
Cabbage and broccoli are also good choices if you are seeking more vitamin C. A half-cup of cooked cabbage offers 47 percent of the DV,[x] and a half-cup of cooked broccoli has 84 percent.[xi]

Of course, we don’t always eat as healthily as we would like to, which is why it’s a good thing Juice Plus+ is around! Packed with nutrition from a wide variety of fruits and vegetables, Juice Plus+ is an excellent source of vitamin C. The Orchard Blend provides 121 percent of the DV in two capsules, while the Garden Blend contains 94 percent and the Vineyard Blend offers 48 percent.

Don’t worry about exceeding the daily value for vitamin C in one day. This nutrient is water-soluble, so your body will simply excrete what it doesn’t use.

What’s your favorite high-vitamin C fruit or vegetable? Share in the comments below!

References

[i] http://lpi.oregonstate.edu/mic/vitamins/vitamin-C

[ii] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

[iii] http://lpi.oregonstate.edu/mic/vitamins/vitamin-C

[iv] http://lpi.oregonstate.edu/mic/vitamins/vitamin-C

[v] http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1905/2

[vi] http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

[vii] http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

[viii] http://nutritiondata.self.com/facts/fruits-and-fruit-juices/9169/2

[ix] http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2536/2

[x] http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2372/2