The Nutrient Diaries: Vitamin C

Updated November 2023

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Welcome to the second post of The Nutrient Diaries! In my last blog pertaining to nutrition, I went over how I am trying to finally transform my health in a way that I will be able to sustain in the long run. I started with Vitamin A, and today I am going to talk about Vitamin C.

Week 2: VITAMIN C

My goal this past week was to have an intake of 75 mg of Vitamin C. This is the average recommendation for women, while for men, it is around 90 mg.

Best Sources of Vitamin C

The following foods are great sources of vitamin C!

• Oranges

• Guava

• Red and green peppers

• Kiwi

• Grapefruit

• Strawberries

• Brussels sprouts

• Cantaloupe

• Cauliflower

• Thyme

• Kale

• Broccoli

Example Meal High in Vitamin C

What I recommend for getting in more than enough vitamin C is a fruit pizza!

Fruit Pizza

Crust

• 1 1/2 c old-fashioned oats

• 1 tsp baking powder

• 1 tsp ground cinnamon

• 1 1/2 bananas

• 1/2 c milk

• 1 egg

• 1/8 c maple syrup

• 1 tsp vanilla extract

Toppings

The amount of fruit you use is up to you!

• Sliced oranges

• Sliced kiwi

• Sliced strawberries

• Sliced cantaloupe