Vitamin C food sources

Keep your stores of C strong with these user-friendly recipes.

The yellow and orange peppers in this recipe offer a healthy serving of vitamin C.

RODALE NEWS, EMMAUS, PA—There's been a lot of research on the health benefits of vitamin C, and the data makes a strong case for including vitamin C food sources in your meal plan every day. For one, it appears that free-radicals-busting vitamin C may help protect against cancers of the esophagus, mouth, stomach, and pancreas. Studies have also linked high blood levels of vitamin C with reduced risks for cardiovascular disease. And while you may not be able to prevent a cold by upping your consumption of vitamin C, research shows that high intakes may boost the immune system's ability to track down and fight viruses and bacteria, potentially lessening a cold's duration and severity.

In addition, vitamin C may help minimize the UV damage to eyes that causes cataracts, and may also reduce histamine levels in the body. A Harvard Medical School study determined that people who got at least 200 milligrams (mg) of vitamin C daily had a 30 percent reduced risk of bronchitis or wheezing compared with people who got about 100 mg a day. The vitamin may help to mitigate the damaging effects of diabetes on kidneys, nerves, and eyes. Vitamin C may assist in neutralizing the potentially cancer-causing nitrites found in processed lunchmeats and hot dogs. Studies have even shown that this vitamin may inhibit replication of HIV in cells infected by the virus.

But an Arizona State University study revealed that as many as 20 percent of us may not be getting enough vitamin C. The recommended Daily Value for women is 78 mg, and it's 90 mg for men. Great vitamin C food sources include fruits and veggies like papaya, bell peppers, broccoli, brussels sprouts, strawberries, grapefruit, oranges, cantaloupe, kiwi, and pineapple. While having citrus or cantaloupe at breakfast is an excellent head start toward filling your daily needs of this nutrient, those fruits are not your only option. Vitamin C–packed vegetables like peppers, broccoli, and brussels sprouts help make lunch and dinner optimal times to reap its benefits. Read on for delicious recipes from the Rodale Recipe Finder and enjoy the many tasty ways to get vitamin C's many health benefits.