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Top 15 Highest Vitamin C Foods And Easy Recipes You Can Follow!

Top 15 Highest Vitamin C Foods And Easy Recipes You Can Follow!

Vitamin C is a star player when it comes to maintaining a healthy lifestyle. It’s popular in a variety of fruits and vegetables and has benefits that extend far beyond keeping the common cold at bay.

From fighting heart disease to promoting healthy skin and eyes, Vitamin C is essential and versatile. We’ve composed a list of foods, their benefits, and an assortment of recipes to implement them into your diet.

1. Peppers (190mg per cup)

This bright, colorful vegetable is rich in dietary fiber, folate, vitamin C, and plenty of other vitamins. Add them to a variety of recipes, consuming them raw or cooked.

They serve as a crunchy, flavorful replacement to high-calorie, low-nutrient snack foods, and are great companions to savory dishes and entrees. They are also rich in carotenoids, which help protect you from heart disease.

2. Guava (377mg per cup)

Guava is considered to be a super fruit. It is used in the treatment of common colds, digestive problems, high blood pressure and more.

It’s also used as a nervous relaxant, perfect for after a workout or an energy boost. Additionally, guava serves as a natural skin toner, skin hydration, and promotes healthy hair growth. Here’s a handful of ways to implement guava into your diet.

3. Papaya (188mg per 1 medium size papaya)

The once rare fruit is a tropical treat that’s readily available for most of the year. Add it to your diet for the long run, as it’s rich in not only Vitamin C, but helps fight the risk of obesity, diabetes, and heart disease.

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Papaya promotes a healthy complexion and hair, increased energy, and is an ally in eye health as it fights off macular degeneration. Papaya is a versatile fruit in these recipes.

4. Oranges (36mg per 1 medium size orange)

A quick and refreshing snack food, oranges can be a great boost of energy. Vitamin C foods like oranges contain phytochemicals that protect against cancer, helps prevent kidney disease, lower cholesterol, and help maintain blood pressure.

There is much more to oranges, too, when you consider what you can do with them in recipes.

5. Kale (80.4mg per cup)

Vitamin C foods like kale are low in calories, high in fiber and have zero fat. But surprisingly, kale has the one-up on its beloved cousin spinach.

Including kale in your diet provides nutrients that support healthy skin, hair and bones, as well as healthy digestion and a reduced risk of heart disease. You may turn your nose up at kale, but that may be because the right recipe hasn’t been discovered for you.

6. Kiwi (84.36 mg per 1 kiwi)

They may be tiny but never underestimate the power of the kiwifruit. It packs a powerful antioxidant punch with significant amounts of over 20 vital nutrients.

Kiwis are high in energy and keep the calorie count down, making it one of the Vitamin C foods that are excellent companions for people trying to lose weight. Kiwi can be a versatile fruit, too. Take a look at these recipes.

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7. Strawberries (97.61mg per cup)

The robustly sweet, vivaciously red fruit is, without a doubt, one of the most popular fruits. It finds itself in savory and sweet recipes alike, but one of its most significant health benefits may not be so obvious.

Strawberries help promote eye health, fighting against free radicals and filling in nutrient deficiencies that are commonly linked to eye issues.

8. Grapefruit (71.8mg per cup)

Vitamin C foods like grapefruit help with weight loss, promote healthy skin and fight cancer. One of the things not often discussed is how Vitamin C foods can help prevent the risk of developing asthma.

Grapefruit is one of those fruits commonly associated with breakfast, so here are some ideas to quickly amp up your morning.

9. Pomelo (115.9mg per cup)

Also known as the Chinese grapefruit, pomelo is the largest fruit in the citrus family. It is loaded with vitamin C, Vitamin B and beta-carotene.

Pomelo is also rich in folic acid and is highly recommended for pregnant women. Pomelo also helps in a variety of ways, including boosting your immune system. You might find this pomelo salad recipe delightful.

10. Broccoli (81.17mg per cup)

Broccoli, rich in Vitamin C, K, and dietary fiber, is a fighter against cancers, especially against breast cancer.

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It promotes healthy bones, prevents arthritis and ulcers, and is great for detoxification. Broccoli can be a culinary addition in almost everything, it seems.

11. Tomatoes (28.78mg per 1 medium size tomato)

Tomatoes can reduce the amount of damaged done to your body by smoking cigarettes. Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.

Regardless if you smoke or not, you can add tomatoes to your diet with some easy recipes.

12. Pineapple (78.87mg per cup)

Pineapple is an immensely nutritious fruit and bears significant health benefits. One of those benefits is its ability to reduce the inflammation of joints and muscles.

Pineapples also help break down complex proteins, making it an excellent supplemental food.

13. Mango (57.34 mg per 1 medium size mango)

Mangoes have an assortment of acids that help maintain the alkali reserve in the body.

It also helps prevent heat stroke and promotes a strong immune system. Here’s some inspiration for mango recipes.

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14. Brussels Sprouts (633.52mg per cup)

Count the lean vegetable in the Vitamin C foods category, as it contains just 28 calories in half a cup when they’re boiled.

That amounts to just under 100mg of Vitamin C. Brussels sprouts make for a great snack or side dish.

15. Cantaloupe Melon (20.19mg per 1/8 medium size cantaloupe melon)

The path to a healthy skin can be quickly paved with small consumptions of cantaloupe melon. One cup of cantaloupe satisfies the daily recommended serving of Vitamin C.

The superfood is packed with beta-carotene, which converts to vitamin A in the body and helps promote healthy skin by thinning the outer layer of dead skin cells that can clog pores and cause blemishes. If you want to do more with your cantaloupe, here’s some ideas.

Featured photo credit: i.ndtvimg.com via i.ndtvimg.com

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Kyle Hiller

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8 Things to Watch for If You’re Considering Being Vegetarian

8 Things to Watch for If You’re Considering Being Vegetarian

Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

“Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

1. You could suffer from B12 vitamin deficiency

The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

3. You could suffer from excess weight

When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

4. You could have a higher risk of heart disease

Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

5. You could suffer from low cholesterol

I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

6. You could suffer from lower bone density and osteoporosis.

Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

7. You could be at a higher risk for colorectal cancer

Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

8. You could end up eating more processed food

Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

 

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