Vitamin C Rich Vegetables For A Healthy Life Ahead

A bowl of broccoli and carrots

A healthy diet plan can include fruits, vegetables, whole grains, protein-rich foods such as eggs, poultry, nuts, seeds, and a menu with low cholesterol, salt, and added sugars. Finally, focus on staying within one’s daily calorie requirement. 700 to 900 micrograms of vitamins per day is recommended for adults. The different types of vitamins include Vitamin A, C, E, B12, D, and K. 

A Healthy Diet

A pile of fresh produce

Vitamin A helps ward off bacteria, prevents night blindness, etc. Vitamin B is necessary for the formation of red blood cells, while Vitamins C and E are strong antioxidants. Some vitamins, like Vitamin D, are rarely found in foods. It is known as the sunshine vitamin. Still, Vitamin D can be found in some seafood like trout, salmons, milk, eggs, mushrooms. 

Fruits and Vegetables

A table topped with different types of food

Fruits can be fresh ones or even frozen and canned. But be aware that canned fruits may contain added sugars or syrups. Vegetables are high in vitamins, fiber, and minerals. The vegetables with high vitamin quantities include carrot, broccoli, kale, asparagus, red cabbage, etc. A cup of kale gives you the value of vitamins A, K, and C. Leafy vegetables like spinach, lettuce, kale, provide vitamin K, which is necessary for blood clotting and healthy bones. The saying like An apple a day keeps the doctor away is true, as the fruit contains Vitamin C, and consuming them regularly, lowers the risk of heart disease, stroke, obesity, and other problems. Oranges and Avocados are known for their high vitamin content. The king of fruits, Mango, contains multiple vitamins such as A, C, B6, E, and K. Watermelons, strawberries, kiwis, peaches, guavas, grapefruit, and others also make a rich source for vitamins. 

Meat and Comfort Foods

Meat is a vital source of B-complex vitamins. B12 vitamin is essential for blood formation and your brain and nervous system. It is a vitamin exclusively found in animal-sourced foods and not in plants. 

A healthy diet doesn’t mean avoiding things that you love to eat or indulging in foods that you don’t include in your everyday meal plans. Diet also means having the right balance, and thus, comfort food comes into play. The key to eating them once in a while and having smaller amounts. 

For example, use part-skim ricotta or mozzarella in your lasagna instead of dairy made with whole milk. It helps you to have little fat – enough to help you absorb the vitamins and to add flavor, but not as much saturated fat. Another way to include vitamins in your pasta or lasagna is to add chopped spinach. It also helps to keep your lasagna moist. Meatloaf is another comfort food that you can tweak. You can reduce the quantity of meat and add chopped sauteed mushrooms. It helps you add vitamins, fiber, and minerals, while at the same time reducing the dish’s overall fat content.  


The top sources for vitamins include leafy vegetables, fish, broccoli, mushrooms, eggs, nuts, avocados, peas, fruits, pork, beef, lamb, etc. Vitamins are necessary to help you fight diseases, heal wounds, boost the immune system, and many such roles in the body. The medicine and supplements-induced vitamins cannot match a well-stocked and used pantry.

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