Vitamin C is one of the vitamins that tend to get a lot of attention. However, its many benefits live up to the hype it gets among the general population. After all, it is an essential vitamin that our body requires, and it cannot be produced by the body naturally. Vitamin C is a water-soluble vitamin which means that any excess consumption can be excreted safely through urine. It can be found naturally in a variety of foods including both fruits and vegetables. It is entirely recommended to get a majority of your vitamin C daily dose through whole foods alone. However, supplementing with vitamin C can be used as a last resort if you are unable to take in enough through diet alone. With that being said, there are plenty of ways to get more vitamin C in your diet than you might realize outside of drinking more fresh squeezed orange juice. Below, we will discuss some of the best ways to supplement your vitamin C intake.
How To Work in Your Vitamin C Daily Dose
Consume Fruits and Vegetables Without Cooking and Within Sufficient Time
One of the best things that you can do to effectively increase the amount of vitamin C that you are getting through your diet is consuming both fruits and vegetables raw without cooking them. Unfortunately, cooking your vegetables can result in a significant loss of natural vitamin C 1. As a result, you want to avoid cooking them at all. However, if that’s not possible, at least minimize the amount of time spent cooking at high temperatures. The longer you cook the vegetables, the more nutrient loss will occur. As noted in the study, another issue can come with preparation. Storage can account for the most expressive loss of vitamin C. This is especially true if you cut or prepare your vegetables a long time prior to cooking. The fresher the vegetables and by prepping them right before cooking, you should be able to help the vegetables retain the most nutrient content including vitamin C.
Keep Bowls of Vitamin C Rich Fruits Around
Another good thing that you can do to improve your vitamin C intake would be to have a bowl of citrus fruits lying around. Studies have shown that having convenient access to healthy foods leads one to increase consumption of healthy food options 2. Therefore, having vitamin C rich fruits lying around your kitchen should help you increase the amount of vitamin C dense fruits you take in daily. Thereby increasing your vitamin C intake as a whole. Some of the citrus fruits that contain the most vitamin C are oranges, grapefruit, lemons, and limes.
Drink Green Smoothies
Another great thing that you can do to improve your vitamin C intake would be to consume a green smoothie every day. There are all kinds of ingredients you can combine in a green smoothie that can maximize your vitamin C intake without much effort at all. Whether you choose to base your smoothie with spinach, kale, Swiss chard, or other leafy greens, you should be able to take in a lot along with other fruits in your smoothie. Best of all, you will be getting in a lot of other healthy and essential nutrients along with the vitamin C that you are taking in.
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By drinking a green smoothie each day with leafy greens and fresh fruit, you will have even less trouble taking in enough vitamin C for your body on a daily basis. After all, adults are recommended to consume anywhere from 75 to 90mg of vitamin C daily. One single orange contains 70 mg per serving 3. Whereas, one cup of kale has over 130 percent of DV vitamin C 4. Therefore, a single green smoothie should allow you to get more than enough vitamin C for your body to utilize.
Overall, there are a lot of different ways you can effectively supplement your vitamin C intake. By following the tips above, you should be able to do so naturally without having to take a supplement to do so. While you could always consider taking a vitamin C supplement if you find it too difficult to get more vitamin C naturally through your diet, you shouldn’t have much trouble as long as your diet is balanced. By consciously including more fresh fruits and vegetables in your diet, you will be able to get more than enough for your body to utilize. In addition to the numerous benefits of Vitamin C, you can also reap the benefits of essential oils through our Healthy blend with cinnamon leaf, marjoram, and turmeric.
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