How to Increase Vitamin C Intake

Eating a diet rich in foods containing vitamin C can help the body maintain healthy bones, skin and teeth. Vitamin C promotes the formation of collagen, a protein that helps repair and maintain tissue throughout the body. A deficiency can lead to a variety of issues from gingivitis to the inability to heal wounds quickly. So keep your health in check by using these simple ideas to increase the amount of vitamin C in your diet.

Difficulty: Easy

Instructions

1. Add citrus fruits like oranges, lemons and grapefruit to your diet. Just 4 to 6 ounces of orange juice a day provides the minimum daily requirement of vitamin C.

2. Go green. Broccoli, cabbage, kale and green peppers all contain high amounts of vitamin C.

3. Increase your intake of beta-carotene by eating orange foods. Sweet potatoes, pumpkin, yams and carrots all contain high levels of the mineral that the body turns into vitamin C during digestion.

4. Add herb such as garlic and watercress to your food, both are known to contain high levels of vitamin C.

5. Take supplements if you don't think you're getting enough vitamin C in your diet. But if you're eating at least 5 servings of fruits and vegetables a day, you're probably getting the vitamin C you need.

Tips & Warnings

• The amount of vitamin C in fresh fruits and vegetables diminishes when they're cooked in water. So if you must cook them, try steaming them or cooking your food in a double boiler to preserve the nutrients.
• The body doesn't store vitamin C so making sure you get plenty every day is essential.

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