4 foods to combine with oranges to boost vitamin C intake

Vitamin C is a powerful antioxidant that plays a powerful role as it helps neutralize harmful free radicals, reduces oxidative stress, protects cells from damage, and slows aging and disease progression. It is also said that vitamin C helps in the production and functioning of white blood cells and is essential for collagen synthesis, which keeps skin, blood vessels, bones, and gums healthy. Oranges are one of the key sources of vitamin C. The USDA data states that 100 g of oranges contains 53.2 mg of vitamin C. This piece of information explores 4 common foods that one can combine with oranges to boost vitamin C intake.

Why: Kiwi is one of the richest vitamin C sources, and when combined with oranges, it doubles your antioxidant power. It is said that kiwifruit is an excellent dietary source of vitamin C and effectively raises vitamin C levels in the body. A study confirms that about two kiwifruits per day provide enough vitamin C (~200 mg/day) to saturate plasma vitamin C levels, with benefits including improved wellbeing and reduction of fatigue linked to suboptimal vitamin C.
Try it: Simply blend kiwi and oranges together into a tangy smoothie or toss in a fruit salad.

Why: Strawberries bring more vitamin C, and ellagic acid found in them supports skin health. As per a study, strawberries are a rich source of vitamin C and can significantly increase serum vitamin C levels.
Try it: If you are a yogurt lover, combine oranges and strawberries in a yogurt bowl and enjoy. One can also combine them with overnight oats for a healthy breakfast.

Why: Broccoli’s vitamin C and sulforaphane team up with orange’s antioxidants for strong immunity. As per a study, its high vitamin C content boosts the immune system and promotes collagen production, wound healing, and iron absorption [15,16,17,18]. Broccoli is a good calcium source, essential for maintaining strong bones and preventing osteoporosis.
Try it: One can simply add orange segments to a broccoli–quinoa salad with lemon dressing and enjoy.

Why: Vitamin C from oranges boosts the absorption of lycopene, the antioxidant in tomatoes and together boosts the immunity. As per a study, due to the high concentrations of different natural antioxidant chemicals, such as carotenoids (β-carotenoids and lycopene), ascorbic acid (vitamin C), tocopherol (vitamin E) and bioactive phenolic compounds (quercetin, kaempferol, naringenin and lutein, as well as caffeic, ferulic and chlorogenic acids), tomatoes can help ameliorate many diseases, especially chronic diseases.
Try it: One can prepare orange–tomato gazpacho or citrus salsa that can be paired with crackers for snacking.
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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.