Vitamin C Foods For Vegetarians

Vitamin d deficiency is a real problem in today s day and age. Vegetarians and vegans must take particular care to consume enough vitamin b 12 as it is mainly found in meat eggs and dairy. Luckily there are many different ways you can go about increasing your vitamin d levels including taking supplementary vitamins and minerals.

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Bell peppers 74 mg per cup.

Vitamin c foods for vegetarians. This vitamin is not stored in the body well and some of the main sources of vitamin c include fruits and vegetables. To help your body absorb iron eat foods rich in vitamin c such as strawberries citrus fruits tomatoes cabbage and broccoli at the same time as you re eating iron containing foods. Like iron zinc is not as easily absorbed from plant sources as it is from animal products. Fresh homemade orange juice lacks vitamin d however certain brands of orange juice are fortified with vitamin d.

Jobs that require working for hour upon hour inside without sunlight can dramatically decrease exposure to natural vitamin d which can be exacerbated if you live on a plant based diet. Citrus fruits like oranges are a rich source of vitamin c and vitamin a. A one cup serving of packaged orange juice will provide at least 100 iu vitamin d. High quality supplements such as vegan vitamin c is another potent source of vitamin c.

Kiwi 166 9 mg per cup kiwi is one of the most vitamin c rich foods you can get and it s a good source of vitamin k vitamin e copper and dietary fiber. Brussels sprouts are part of the super healthy cruciferous vegetable family and they are packed with vitamin a vitamin b6 and tons of other nutrients. A table of the best vitamin c rich vegan foods. Our vegan vitamin c is made from acerola cherry camu camu and rosehips.

The best vegan sources of vitamin c are citrus fruit papaya pineapple melon strawberries raspberries blueberries blackcurrants kiwi mango broccoli brussels sprouts cabbage cauliflower kale spinach spring greens tomatoes peppers and potatoes. If you want to minimize your calories you should stick to the leafy greens like spinach swiss chard and kale. One half cup of cooked brussels sprouts provides 49 mg or 54 of the dv for vitamin c 42. Fruits and vegetables dominate this list and most are relatively low in calories.

Like most cruciferous vegetables brussels sprouts are also high in fiber vitamin. In fact studies show that vegetarians tend to have better diet quality than meat eaters and a higher intake of important nutrients like fiber vitamin c vitamin e and magnesium 4 5. Learn what foods to eat.