What to Know About Fiber and Vitamin C

Two big hitters in the health world are fiber and vitamin C. We’re here to tell you why you should make sure you’re getting enough of each and how to incorporate them into your diet.

Vitamin C

According to health experts, vitamin C is one of the safest and most effective nutrients to supplement with. Since your body doesn’t automatically produce vitamin C, you have to get it from your diet. Some foods you can eat to get more vitamin C include:

• Potatoes
• Tomatoes
• Citrus fruits
• Berries
• Broccoli
• Spinach
• Peppers
• Cabbage
• Brussels sprouts

You can also take vitamin C in the form of an oral supplement, such as a capsule or chewable tablet. In terms of quantity, adults aged 19 – 64 need at least 40mg of vitamin C each day. Since it can’t be stored in your body, you have to make sure you’re getting enough in your daily diet. 

But what’s all this push for vitamin C, anyways? Here are some of the scientifically proven benefits:

• Manage low blood pressure
• Reduce the risk of heart disease
• Improve absorption of iron 
• Boost immunity
• Reduce the risk of chronic disease 
• Protective effect on memory and thinking

Fiber

Before jumping into the benefits, you should learn about the different types of fiber. There are two categories of fiber based on water solubility:

Soluble fiber dissolves in water, where insoluble fiber does not. There’s a lot of overlap between the two – soluble fiber can be metabolized by good bacteria in your gut, but some insoluble fibers can as well. Most foods contain both soluble and insoluble fiber. 

Some types of fiber can help you lose weight, causing you to feel full, and leading to reduced calorie intake. Some other benefits of a high-fiber diet include:

• Regulate bowel movements
• Lower cholesterol levels
• Control blood sugar levels
• Reduce the risk of cardiovascular disease and cancers

According to the Institute of Medicine, men and women under 50 should aim for 38 grams and 25 grams of fiber per day, respectively, whereas men and women over 50 should consume 30 grams and 21 grams daily. Consider incorporating the following anti-inflammatory foods into your diet to increase your fiber intake:

• Popcorn
• Brown rice
• Raw fruits and vegetables
• Chia and hemp seeds
• Lentil and edamame pasta

More Foods with Fiber and Vitamin C

Add these to your next shopping list!

VITAMIN C:

• Rosehips
• Guavas
• Blackcurrants
• Acerola cherries
• Parsley
• Kale
• Kakadu plums
• Thyme
• Sweet yellow peppers
• Lemons
• Lychees
• American persimmons
• Papayas
• Cantaloupe
• Red cabbage
• Kiwi
• Bell peppers

FIBER:

• Asparagus
• Artichokes
• Brussels sprouts
• Raspberries
• Bananas
• Strawberries
• Green peas
• Avocado
• Carrots
• Almonds
• Pecans
• Chia seeds
• Peanuts
• Quinoa
• Oats
• Pinto beans
• Pecans 

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