To fight off free radicals in the environment that cause common illnesses, such as colds and the flu, our bodies need vitamin C. In addition to preventing cell damage, vitamin C boosts immunity and helps the body heal. Veggies and fruits with lots of vitamin C lower the risk for life-threatening cardiovascular problems such as heart disease and stroke. Because of these benefits, the National Institutes of Health share a recommended daily average (RDA) of 90 mg of vitamin C per day for adult men and 75 mg for adult women. Not sure where to find your daily dose? Try these five healthy and delicious fruits that are rich in vitamin C along with other critical nutrients.
If lemons aren't too tart for you, they're an excellent source of vitamin C. A single lemon provides about half of the average recommended daily amount of vitamin C intake. Lemons also provide fiber, which promotes healthy digestion. Some studies show that the plant compounds in lemons and other citrus fruits lower blood cholesterol. To incorporate lemons in your diet without the sour flavor, try combining a cup of lemon juice with about five cups of water to get your daily C plus the added benefits of hydration!
This leafy green is known as a superfood for a reason. By eating a single cup of raw kale, you exceed your RDA of vitamin C as well as vitamin A and vitamin K. Kale also contains dozens of other vitamins and minerals, no fat, and just 33 calories per cup. In addition to the disease-fighting benefits of vitamin C and other antioxidants, research shows that the vitamins found in kale consumption can lower cholesterol, increase the levels of beneficial HDL cholesterol in the blood, protects the tissues of the eyes from sunlight damage, and assists with blood clotting. As a bonus, given that kale is extremely low in calorie count, it is one of the most nutrient dense foods that you can add to your diet.
Like kale, kiwi is called a nutrient-dense food because it's low in calories but has lots of beneficial vitamins and minerals. A single bright-green fruit contains 64 mg of vitamin C along with antioxidants, fiber and potassium. As a result, kiwi consumption has been shown to lower blood pressure as well as reduce the risk of heart disease among people who have hypertension. Research also indicates that eating kiwi may help prevent kidney stones, reduce constipation, support bone health, reduce inflammation throughout the body and lower the risk for birth defects.
If you eat just half a papaya, you'll meet your RDA for vitamin C. This fleshy red-orange fruit, which comes from both Mexico and Hawaii, is also rich in antioxidants, folate, fiber and vitamin A. Papaya consumption has been associated with the prevention of asthma, age-related macular degeneration, bone fracture and prostate cancer. It also aids healthy digestion, supports skin health and lowers blood glucose among individuals who have type 2 diabetes.
Strawberries are sweet, plentiful and great for your health. A single 1-cup serving contains more than your RDA of vitamin C, as well as a burst of antioxidants, fiber, potassium and manganese. Eating strawberries can potentially improve digestive health, reduce blood sugar, reduce inflammation and increase HDL cholesterol levels. These ripe red berries also contain more antioxidants than almost any other fruit, so they're a smart selection if you're interested in lowering cancer risk and warding off the signs of aging. Throw a handful in your yogurt or cereal each morning or make a sugar-free smoothie for a healthy meal on the go.With the cold and flu season upon us, it is important to be aware of your vitamin C levels. To help avoid getting sick, it is suggested to intake about 6-8 grams of vitamin C per day. However, if you find you are feeling symptoms or are already sick, look into taking an over-the-counter medication, such as Brillia Health Cold-Flu Recovery. Beneficial for many reasons, it is one of the best offenses to controlling your symptoms while staying productive— all without the harsh chemicals found in most over-the-counter options at the drugstore. In addition, it works to reduce the duration of your illness and help you feel better faster. When you can't get enough of the vitamins you need from food alone, implementing Brillia Health into your routine when you’re feeling sick is a safe, healthy and smart alternative that helps keep you in tip-top shape.