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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

Author, Writer

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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