Here Are The Four Ways To Get Vitamin D
Foods That Have More Vitamin C Than An Orange
Vitamin C is a powerful antioxidant thats readily available in tons of fruits and veggies . And while it may not actually help cure a cold, as is commonly thought to be the case, Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition, says it can boost your immune system and help your body fight infection. Its also a great vitamin to load up on after a workout because its anti-inflammatory properties can help .
So how much should you try to have on a daily basis? Pine explains that you can safely consume up to 2,000 mg of vitamin C, but you definitely dont need that much to reap the benefitsin fact, adult women only need about 75 mg a day, she says. Filling this quota is incredibly easy. Just one orange has about 100 mg of vitamin C, which is 130 percent of that daily recommended intake.
But oranges arent the only source of this important nutrient. Whether you arent a fan of that classic fruit, or are just looking to mix up your diet, these 10 foods have more than enough vitamin C to satisfy the daily recommendationno citrus in sight.
Orange Juice List Vitamin D Content Per 100g
Nutritional Value : 23 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 25 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Other serving sizes 1 fruit yields : Nutritional Value : 21 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Other serving sizes 1 drink box : Nutritional Value : 21 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 23 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 18 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Other serving sizes 1 can : Nutritional Value : 23 / 100Profile for a 100g serving :Typical Serving size of 1 cup :
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Ask The Doctor: Should I Drink Orange Juice With Added Calcium And Vitamin D
Q. Should I be drinking the orange juice that has calcium and vitamin D added to it?
A. Major brands are selling orange juice with about 350 milligrams of calcium and 100 international units of vitamin D added to each 8-ounce serving. Many Americans don’t get enough vitamin D, so I am happy to see the addition of vitamin D. I have some concerns about the additional calcium.
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So If Not From Fruit How Do You Get Vitamin D
We wanted to reinforce that vitamin D isnt found in fruit. However, there are four ways to get your vitamin D. Although prevailing wisdom says to get your nutrients from food first, then add on supplements, in the case of vitamin D, its really difficult to achieve optimal benefits from food alone.
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Tropicana Orange Juice Types
Vitamin C: 240%Vitamin E: 100%
Vitamins C and E do have antioxidant properties, which might help protect the body’s cells, in theory. But recent research has undercut the notion that antioxidant supplements confer much benefit, and the American Heart Association now recommends against taking them. Some clinical trials have found that high doses of vitamin E might raise some people’s risk of heart failure or certain cancers, which suggests there’s little reason for most people to eat antioxidant-fortified foods.
Highest Vitamin D Content Per 100g
Using the list below for the 7 different orange juice nutrition entries in our database, the highest amount of vitamin d is found in Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D which contains 40 IU of vitamin d per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 47 kcal, the Protein content is 0.68 g, the Fat content is 0.12 g, the Carbohydrate content is 11.27 g.
The lowest amount of vitamin d in 100g is in Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water which contains 0 IU. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 45 kcal, the amount of Protein is 0.68 g, the amount of Fat is 0.06 g, the amount of Carbohydrate is 10.78 g.
The difference between the highest and lowest values gives a vitamin d range of 40 IU per 100g. The range for the other nutrients are as follows 2 kcal for Calories, 0 g for Protein, 0.06 g for Fat, 0 g for Carbohydrate.
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May Improve Heart Health
Heart disease is a serious problem, accounting for over 17 million deaths worldwide each year .
Some studies show that drinking orange juice may reduce several risk factors for heart disease such as high blood pressure and elevated cholesterol and help keep your heart healthy and strong.
For example, one study in 129 people found that long-term orange juice consumption lowered levels of both total and bad LDL cholesterol .
Furthermore, a review of 19 studies noted that drinking fruit juice was effective at decreasing diastolic blood pressure in adults .
Orange juice has also been shown to increase levels of good HDL cholesterol in people with elevated levels which could improve heart health .
Summary Orange juice may help increase levels of good HDL cholesterol and decrease total and bad LDL cholesterol, as well as diastolic blood pressure.
You’ll Get A Hefty Dose Of Vitamins And Minerals
According to Amanda A. Kostro Miller, an RD/LDN who serves on the advisory board for Fitter Living, drinking orange juice boasts many of the same nutritional benefits as eating an orange. She also notes that some commercial brands fortify their juice with other nutrients as well.
If you opt to drink orange juice that’s fortified with calcium and vitamin D, you’ll reap additional perks as well. Lindsey Kane, RD and Director of Nutrition at Sun Basket, notes that these nutrients work together to support bone health.
Fun fact for vegans and vegetarians: according to Kane, vitamin C can enhance your body’s absorption of non-heme irona type of iron found in plants that tends to be more challenging to absorb than the heme-iron found in animal products. That’s why Kane suggests adding a splash of orange juice to your smoothie, as it can help your body to better absorb the iron in foods like spinach, nuts, and seeds.
Just so you know, though, there is a cap to how much vitamin C your body can actually use, because it’s a water-soluble vitamin.
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If You’re Pregnant Drinking Orange Juice Every Day Will Benefit Your Baby
If you have a bun in the oven, you might want to serve up some orange juice. The citrus drink is loaded with folic acid, an essential type of vitamin B9 that is not stored naturally in the body and is consumed via diet, according to the American Pregnancy Association. Folic acid is especially important during pregnancy as it is “used to make the extra blood your body needs,” during that nine-month period. It also helps to prevent neural defects from happening to the baby in the first three months of gestation, as per the American Pregnancy Association.
It’s no surprise that the Centers for Disease Control recommends that expecting moms take in 400 micrograms of folic acid each day in addition to consuming foods that contain naturally occurring folate. According to the Florida Department of Citrus, an 8-ounce glass of 100 percent orange juice boasts 15 percent of one’s daily recommended dose of folate. Do not forget, Mom you are drinking orange juice for two now!
But while 100 percent orange juice is fine in moderation and good for your daily folate intake, maybe skip out on the Sunny D it’s one of a couple juices you shouldn’t be drinking.
Foods High In Calcium
Milk and other dairy foods arent the only way to get your daily recommended intake of calcium. Some non-dairy options include calcium-fortified orange juice, kale, soybeans, some varieties of tofu, canned sardines, and white beans.4
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Drinking Orange Juice Every Day Is Bad For Your Teeth
You might hurt your smile if you drink orange juice every day. The high acid in OJ can weaken the enamel, according to a 2009 study by the University of Rochester Medical Center. This day-to-day erosion can be a catalyst for more widespread tooth decay. What’s more, drinks that are both high in sugar and acid pack a doubly harmful punch, per Healthline.
“It’s potentially a very serious problem for people who drink sodas and fruit juices daily,” Dr. YanFang Ren, DDS, of the Eastman Institute told Science Daily. He wants patients to know that sipping orange juice slowly over a longer period of time compounds the potential erosion. He suggests drinking fruit juice and other acidic beverages in one swift sitting to minimize exposure. Essentially, avoid bathing your teeth in orange juice and other drinks.
Another helpful tip to benefit your pearly whites? Dr. Keith Arbeitman told Healthline that he advises “diluting fruit juice with about 50 percent water” to decrease the risk of tooth damage.
Which Orange Juice Has The Most Vitamin C
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Cereal Can Be Fortified With Vitamin D And Oatmeal Offers Fiber
A packet of unsweetened, fortified oatmeal can add a solid dose of vitamin D to your diet. Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the U.S. Department of Agriculture.
Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal especially if you add fortified low-fat or fat-free milk to your bowl for an extra 60 IU per half cup. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin Dfortified margarine.
Vitamin C In Lemons And Limes
According to the USDA, 100 gr of lemons has 53 mg of vitamin C.
Moreover, lemon juice contains 39 mg of vitamin C per 100 gr.
Furthermore, limes and lime juice are good sources of vitamin C.
Therefore, a lemon may provide the 60% DV of vitamin C.
We can drink warm water with lemon juice first thing in the morning, or before bed.
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Drinking Orange Juice Every Day Could Improve Your Cholesterol
Suffering from high cholesterol? You might need to make significant changes to your daily diet. One easy change is to add a glass of orange juice to your morning routine.
A 2013 study in Lipids in Health and Disease found that people who drink orange juice regularly and consistently have lower levels of total cholesterol and a reduction in their LDL level . As per Livestrong, orange juice has the antioxidants flavonoids that can help protect the body from cardiac problems and even decrease blood pressure. What is more, as noted by Healthline, other studies have shown that orange juice can increase your HDL .
Basically, orange juice can help you balance out that good and bad cholesterol ratio and reduce your overall risk of suffering from a cardiac event.
Foods High In Vitamin D
Very few foods contain appreciable amounts of vitamin D fortified orange juice, fortified dairy, eggs, fish, and mushrooms.4 While orange juice does not naturally contain vitamin D, 8 ounces of fortified orange juice contains 15% of the recommended daily value.* Fortified foods provide most of the vitamin D in an average Americans diet3 making fortified orange juice a convenient way to consume vitamin D.
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Does Avocado Contain Vitamin D
Avocados are a healthy fruit, and one of the good fats. Theyre a great source of a number of nutrients, including many of the letter vitamins, like vitamins C, E, K and some of the Bs. But you wont find that essential vitamin in avocados. However, when it comes to fat-soluble nutrients, such as vitamin D, avocados play an important role. They help your body absorb nutrients like vitamin D. So, theres that!
Oranges Are High In Vitamin C: Myth Or Reality
It’s a myth in all respects. Eating oranges is healthy because they are an excellent fruit, but if our goal is to supplement our vitamin C intake, we should choose other foods with a higher concentration of the vitamin like kiwis, red chillies, and the all-time vitamin C king: the kakadu plum.
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Pasteurisation Doesnt Actually Affect Vitamin C Levels In Orange Juice
Many believe that pasteurisation of orange juice seriously affects the drink’s vitamin C levels, but Tetra Pak studies suggest two aren’t correlated. Elliot Gardner finds out more.
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Orange juice is often in the limelight, frequently falling on both sides of the health debate. Some claim the sugar content is too high to be regularly consumed, and yet the drink is still touted as one of the easiest ways to get vitamin C, or ascorbic acid, into our diets.
It has long been thought that much of the vitamin C content in orange juice is destroyed during the pasteurisation process, which most fruit juices undergo to kill off any pathogens present. For many of those who were already sceptical about orange juices health credentials, the pasteurisation concern has been a tipping point, driving them away from juice as a whole.
However, a study led by food processing and packaging company Tetra Pak, titled Vitamin C retention in orange juice production: Getting past the myths and doing more with less, has established that vitamin C levels in orange juice are in fact barely affected by pasteurisation.
Rich In Several Important Nutrients
Orange juice is high in many nutrients, including vitamin C, folate, and potassium.
An 8-ounce serving of orange juice provides approximately (
- Vitamin C: 67% of the Reference Daily Intake
- Folate: 15% of the RDI
- Potassium: 10% of the RDI
- Magnesium: 6% of the RDI
Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function .
Additionally, vitamin C helps promote bone formation, wound healing, and gum health .
Orange juice is also rich in folate, which is needed for DNA synthesis and supports fetal growth and development .
Not to mention, its an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and protects against heart disease and stroke .
Summary Orange juice is high in several necessary nutrients, including vitamin C, folate, and potassium.
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