Now that you know how important vitamin C is to both your body’s internal processes and your complexion, you might be wondering how best to receive it. We mentioned in our last post that you can definitely apply vitamin C topically in order to help fade sun damage and reduce irritation and inflammation of the skin. However, you can also head to your kitchen when you want to reap the benefits of vitamin C.
Possibly the most famous fruit for vitamin C is the orange. You know that oranges are high in vitamin C, providing collagen boosting benefits and a healthy immune system. But if you don’t feel like scarfing down oranges all of the time, there are plenty of other fruits that are vitamin C rich.
Tropical fruit lovers will be pleased to know that pineapple is a fruit with a high vitamin C concentration. Papaya is also a fruit that contains tons of vitamin C. A one cup serving of papaya contains 88.3mg of vitamin C while a serving of pineapple contains 78.9mg. Mangoes are another tropical fruit that contains vitamin C and beats out oranges, pineapples and papayas in the level of vitamin C it contains. A serving of mangoes contains 122.3mg of vitamin C and is also a great source of vitamin A (which works well in conjunction with vitamin C). Slicing up a kiwi and eating it will result in you getting about 70mg of vitamin C.
Strawberries are also an awesome source of vitamin C with a one cup serving containing almost 85mg of vitamin C. For a super dose of vitamin C, slice up your favorite fruits from this brief list and make a delicious, and nutritious, tropical fruit salad.
Most people associate oranges, and other citrus fruits, with vitamin C, but there are tons of vegetables that can add a great amount of vitamin C to your diet. Red and green bell peppers are an excellent source of vitamin C: a cup of chopped red pepper contains three times the amount of vitamin C than an orange does with 190mg of vitamin C being in one cup of chopped red bell peppers. Green bell peppers are also a great source of vitamin C as they contain about 120mg in a one cup serving.
One of the most buzzed about vegetables recently is kale and with good reason. A one cup serving of kale provides twice the recommended daily allowance of vitamin A and seven times the amount of vitamin K. When it comes to vitamin C, a one cup serving of kale provides you with 80mg, roughly the recommended daily amount for adult males and females. Your mother probably told you to eat your broccoli as a child, and you should definitely heed her advice. A one cup serving of broccoli is just 30 calories and contains over 130mg of vitamin C in addition to being rich in fiber.
When it comes to getting the recommended daily amount of vitamin C, you can easily accomplish your goal through your diet. A fresh fruit salad for breakfast and a snack of broccoli in the afternoon will easily have you getting the amount of vitamin C that you need for beautiful skin and a healthy body.