10 Grab and Go Food Options to Crank Up Your Vitamin C Intake

It’s that time of year again when the season begins to change and your immune systems could use a charge. Due to the busy on-the-go lifestyle of the professional CDL driver, it is import to fuel your body with foods rich in vitamin C to boost your immune system. We all know that oranges are a good source of vitamin C (one orange contains roughly 70mg of vitamin C). But did you know there are 10 other easy-access grab and go food options that are even more powerful than oranges?

As professional CDL driver, vitamin C can play an important part in keeping you well on and off the road. Vitamin C functions as an antioxidant, supports the immune system, improves bone health, and can even protect against the onset of heart disease and certain cancers.  Having a strong, healthy immune system is one of the best ways professional CDL drivers can steer clear illness. When the seasons change your immune system can be strained by the increase in airborne bacteria and viruses. Other causes that might lower your immune system are stress or even a lack of sleep. The daily recommended dietary allowance of vitamin C is 90mg for men and 75mg for women.

So how can you crank up your vitamin C intake and stay well to keep America moving this fall? Try incorporating a few of these grab-and-go foods into your daily meal plan:

Grab and Go Food Options

  1. Papaya is a fruit very rich in vitamin C, it contains over 450mg of vitamin C.
  2. Guava fruit is also an excellent on-the-go choice for a full day’s worth of recommended vitamin C intake. This amazing fruits holds 250mg of vitamin C.
  3. Add a few blackcurrant berries to your morning yogurt or oatmeal. Blackcurrant berries are small but powerful. Only a small portion is needed to consume about 200mg of vitamin C.
  4. Red bell peppers are great as a salad topping or simply eat them in slices as a snack. This fresh vegetable contains 200mg of vitamin C in just one cup. The bell pepper also provides an excellent source of vitamin A for eye health as well.
  5. Spinach and kale are two awesome vegetables that can be eaten raw. One serving contains about 100mg of vitamin C.
  6. A spicier on-the-go option the chili pepper! Consuming only a half cup of this pepper daily will give your body about 110mg of vitamin C. Add a little spice to any meal or add a splash to your next 8oz. glass of water with a little vinegar. The chili pepper has compounds that can also support joint pain as well.
  7. Lemons, limes, and grapefruits all have about 70mg of vitamin C. Adding any of these three “tarts” to your water could be yet another excellent way to take in some extra vitamin C to boost your immune system and keep you well.
  8. Brussels sprouts tend to be a love or hate food among most people. However, they contain about 50mg of vitamin C and can be eaten raw or roasted as a quick addition to any salad or meal.
  9. This petite, fuzzy, yet astonishing kiwi can be eaten whole or pealed. Kiwi fruit contains about 65mg of vitamin C.
  10. Last but not least is the lovely strawberry. This attractive berry can be eaten as a topping on your salad, as a standalone, or as a snack in your yogurt. No matter how you choose to eat them it will be a fantastic treat! One serving of this amazing little berry carries about 20mg of vitamin C.

These are just a few of the many foods that supply our bodies with natural vitamin C. Keep in mind: consuming roughly five of these fruits and vegetables daily can provide you with the RDA recommendation, which is about 2000mg per day. Incorporating grab and go food options into your diet doesn’t have to mean compromising on nutrition. By choosing the right options, you can ensure that your body receives the essential vitamins it needs, even when your lifestyle keeps you on the move. The convenience of these foods makes it easier to maintain a healthy diet, proving that fast can also be nutritious.