• Jennifer Galardi

Vitamin C - Where To Get It

Updated: May 23

This is the vitamin that is now on everyone's minds and in everyone's grocery carts - if you can find it. Supplements are great, but don't forget about getting a daily dose of all the vitamins and minerals you need from your food as well. Here are my top sources of Vitamin C and how to incorporate them into your daily routine.



Lemons

While oranges are often the go to fruit, lemons also contain a high amount of vitamin C - over 38mg where the recommended dose is 75-90 mg. However, we don't tend to eat a whole lemon so those numbers may be a little lower in real life. However if you drink warm water with 1/2 a lemon first thing EVERY morning (seriously, this should be the first thing in your belly in the morning) and the other half in water at some point during your day, you're way ahead of the curve. And that's where we need to be with Vitamin C these days.


Oranges

The favorite standby, oranges really are a powerhouse Vitamin C source. They are flying off the shelves these days and with good reason. A medium size orange contains over 69mg of vitamin C. If you're into the juice, I highly recommend squeezing your own to last you a few days. It's likely more nutritious than anything coming from mass food producers. Unless you go to a health food store and actually get fresh squeezed, preferably in a glass recyclable bottle.


Red Bell Peppers

The heavyweight winner in the vitamin C category, red bell peppers contain three times as much vitamin C than oranges - 190mg! (Shhh - don't tell too many people as they may fly off the shelves as well!) You can add them to stir fries, or eat them sliced raw, or dipped in hummus or plain greek yogurt as a snack. Personally I LOVE roasted red peppers. Simply slice them up to remove the core, drizzle with olive oil and sea salt and roast at 375*.


Kale

As if we needed another reason to include kale into our diet, vitamin C is another. With over 80mg of vitamin C in a one cup serving, you could get your daily dose by simply upping that to 2 cups, which is easy to do with kale. Sauté with garlic and olive oil for a simple side dish sure to satisfy or add to soups and stews. Don't be afraid to toss some in a smoothie as well!


Cauliflower

OMG when I read cauliflower had over 127 mg of vitamin C per small head, I did a happy dance. Roasted cauliflower is one of my most favorite things in the world. (Seriously, it comes in right behind my kitty, Zeus.) It's easy for me to eat a whole head of roasted cauliflower as a meal! If you're not quite as ambitious (or have someone sleeping next to you 💨😮) you can still get almost a full daily allowance by eating half of one. Simply slice off pieces from the cauliflower head and break up into pieces (I like smaller bite size pieces as they get nice and brown and sometimes crunchy) and place in a roasting pan. Generously drizzle with olive oil and a little sea salt (or check back here for a recipe for a great Ayurvedic spice blend to add!) and roast in the oven at 375* for 35-45 minutes (depending on how well done you like yours.)


Other Fruits

Full disclosure - I am not a huge fan of many fruits however, I'd feel remiss if I didn't include these in the mix. Kiwi, pineapple, mangos, papaya and strawberries are all high in Vitamin C, more than oranges, and have other health benefits as well. I try to watch my sugar content (not saying you shouldn't eat fruit!) so I would eat these in moderation. Although I do love some pineapple on a hot summer's day and the weather is getting warmer!


Lypospheric Vitamin C

I know this is currently sold out almost everywhere, but as soon as it is back in stock - STOCK UP. This is the most potent vitamin C supplement you'll find and I always keep a case on hand. It is the most bioavailable supplement around and will not only boost your immune system, but has also been shown to stimulate muscle repair and collagen growth for brighter and more supple skin, and help protect cells from free radicals as a powerful anti-oxidant. I'm on a regimen of one pack a day between the months of November - March.



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JENNIFER GALARDI