Ways to Get More Vitamin C in Your Diet

Celebrate National Nutrition Month with Tips for a Vitamin C-Rich Life!

vitamin c diet tips national nutrition month

Vitamin C is an important part of our diet. It helps us maintain our health and provides essential benefits to help us look healthy and ward off illnesses. The vitamin is found in foods like oranges, broccoli, and it can even be an ingredient in skin products.

There are many benefits to vitamin C. It helps prevent cancers, eye diseases, and even skin wrinkling. Among its other attributes, it helps decrease the chance of getting heart disease, high blood pressure, and the common cold.

Vitamin C is water-soluble and can’t be stored in the body. You need to have a daily dose of vitamin C every day to see its benefits.

To celebrate National Nutrition Month, Salter Nursing offers a short guide for ways to ensure a healthy amount of vitamin C is in your diet.

1.    Eat raw vegetables

Most people think of oranges when they think of vitamin C, but vegetables offer just as much vitamin C as many standard store-bought fruits. Eat vegetables raw to get the full benefits of vitamin C. The best vegetables to eat for vitamin C include:

    • Red peppers
    • Broccoli
    • Kale
    • Brussel sprouts
  • Sweet potatoes

2.    Vitamin C and water aren’t compatible

If you want to cook or wash your vegetables, you should know that water depletes your vegetables’ vitamin C. Make sure you avoid soaking vegetables because the vitamin dissolves in the water. Boiling your veggies in water also significantly decreases the amount of vitamin C. If you wash your vegetables or fruits, dry them and store them in an airtight container. Eat them within a few days to get the benefits of the vitamin C.

3.    Eat fruits

Citrus and fruits are some of the most commonly ingested sources of vitamin C. Citrus boasts significant milligrams of the vitamin which can kick-start your day. If you eat a cup of grapefruit with your breakfast, you’ll already have your full daily value. Fruits and vegetables are often the best sources of pure vitamin C. Some fruits that are good sources of vitamin C include:

  • Oranges
  • Grapefruit
  • Strawberries
  • Kiwi

4.    Check labels

Many cereal brands and beverages are fortified with vitamin C. Before you purchase any products, check the labels to see what percent of the required daily value is offered. Labels help you figure out how much more vitamin C you need to reach your maximum daily value.

5.    Drink fresh juice

Avoid purchasing pre-mixed juices in cartons at the grocery store. You’ll get more vitamin C out of fresh, frozen concentrates because the pasteurization process kills much of the vitamin C. If you do buy pre-mixed juices in the refrigerated cartons, make sure to choose the drinks with pulp because you get more nutrients from the vitamin C.

Make sure to follow the prescribed maximum recommended daily value by the U.S. Food and Nutrition Board. Take time in your busy schedule to eat more sources of vitamin C. You’ll thank yourself for the long-term health benefits. Plus, eating healthier will keep you more energized and focused during a busy day.


This article was provided by the Salter School of Nursing and Allied Health, provider of career focused programs for Licensed Nursing Assistants, Patient Care Technicians, and Practical Nurses. Contact us online for more information, or visit us at our Manchester, NH campus.

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