Vitamin C is renowned for its powerful immune-boosting properties. When it comes to fighting infection, vitamin C doesn’t mess around and is commonly recommended by doctors and health experts as a treatment for infection and chronic illnesses. Just because you’re low carb doesn’t mean you have to miss out on dietary sources of vitamin C. Let’s discuss the best keto sources of vitamin C.
What Is Vitamin C?
Vitamin C is a water-soluble vitamin that your body maintains in high amounts in your white blood cells, skin, eyes, brain, and adrenal glands. Unlike other animals, including dogs and cats, humans can’t make their own vitamin C, so we have to obtain it from our diet .
Vitamin C doesn’t just help you fight off the common cold; it can enhance wound healing, aid in the creation of neurotransmitters, and more! Low levels of vitamin C have been linked to increased infection and impaired immunity .
Your body uses this important vitamin for maintaining healthy blood vessels, bones, and skin. It’s even being looked at in high doses as an adjunctcancer therapy .
Best Keto Food Sources of Vitamin C
Vitamin C is found mostly in plant foods like parsley andcauliflower, as well asliver and organ meats, all of which are good choices on a keto diet. However, some of the best sources of vitamin C aren’t keto-friendly, such as mangos, oranges, and pineapples.
Some people believe that being in ketosis reduces your need for vitamin C. Still, research is needed in this area to reach a clear conclusion about vitamin C requirements on a ketogenic diet.
The United States daily value (DV) is 60mg of vitamin C.
Here are some of the best keto food sources of vitamin C:
1. Bell Peppers
Colorful bell peppers have more vitamin C than any other food, including citrus fruits! One large yellow pepper provides 342 mg of vitamin C, which is 380% of your daily value (DV), and twice the amount found in green peppers .
Broccoli is a sulfur-rich cruciferous veggie. One-half cup of cooked broccoli gives you 51 mg of vitamin C, which is 57% of your DV .
An impressive study revealed eating 30 grams of broccoli sprouts daily reduced the inflammatory marker C-reactive protein in overweight adults . Boiling broccoli could lose a good portion of the vitamin C; however, steaming or roasting preserves more of the vitamin C content.
One-half cup of cooked Brussel sprouts with your keto meal gives you 49 mg or 54% of the DV for vitamin C. Brussels are high in folate, fiber, vitamin K and A, and potassium. Vitamin C and K are crucial for bone health. Vitamin C assists collagen formation, which makes up the fibrous part of your bones .
When life gives you lemons, you make a refreshing keto lemonade! In the 1700s, lemons were given to sailors to prevent scurvy, a severe vitamin C deficiency with symptoms like fatigue, gum diseases, and poor wound healing. One whole raw lemon provides 45 mg of vitamin C, which is 50% of your DV .
Lemon juice is often used to stop foods and fruits from browning, like when chefs add a splash of lemon juice to keep that irresistible guacamole fresh for longer! This little trick works because the vitamin C in lemon juice acts as a powerful antioxidant .
Strawberries are a flavor-bursting, vibrant, keto-approved fruit that should certainly be on your dinner table. Strawberries contain less sugar than most fruits, and they’re packed with vitamin C.
You consume 97 mg of vitamin C (108% of the DV) in just one cup of sliced strawberries . Vitamin C isn’t the only benefit of sweet strawberries; they’re also packed with manganese, flavonoids, folate, and other antioxidants.
Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.
De Tullio, M. C. (2010). The mystery of vitamin C. Nature Education, 3(9), 48. Vitamin C biosynthesis | Learn Science at Scitable (nature.com)
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