Tag Archives: diet tips

6 Foods That Have More Vitamin C Than Oranges

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Vitamin C, medically known as ascorbic acid, is an essential water-soluble nutrient found in various different food sources. Vitamin C has many important jobs within the body such as developing and maintaining blood vessels, cartilage and even scar tissue when your body is injured. It also helps combat free radical damage (oxidation) as well as produce dopamine, tyrosine and other essential hormones. For most healthy adults, the recommended vitamin C intake is about 65 mg daily.

ORANGE You Glad There Are Other Vitamin C Rich Foods?

Many people turn to supplements to get their recommended daily value (DV), but it is often healthier to obtain vitamin and nutrient DVs naturally. So, are oranges your only option? Well, even though the term ‘vitamin C’, makes most people think of oranges as the ultimate be-all-end-all, there are actually many other foods out there that are even higher in vitamin C. This is great news for those who aren’t citrus fanatics. Let’s take a look at some of the front runners in the vitamin C race:

* For reference, a medium orange contains almost 70mg of vitamin C.

  1. 1 cup of Guava: a whopping 377mg per cup (over 3 oranges worth of vitamin C)!
  2. 100g of Yellow bell peppers: over 300% of your vitamin C DV.
  3. 1 cup of Kale: more than 80mg.
  4. 1 cup of Broccoli: over 135% of your vitamin C DV!
  5. 1 Kiwi: 107% of your vitamin C DV.
  6. 1 cup Strawberries: over 160% of your DV.

Papaya, Brussels Sprouts, pineapple and cauliflower are also rich in vitamin C! So you have many choices aside from oranges to help reach your recommended intake!

Thanks for visiting DocChat! Check out our post: Vitamin Rich Foods That Can Replace Supplements next!

 

 

Healthy Ways to Boost Your Energy

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7 Naturally Energy-Boosting Foods

You’ll notice a common thread with all the following natural energy boosters: B vitamins, which are water soluble vitamins that convert carbs, fat and protein into energy (or fuel) for the body to use. Here are some foods rich in B Vitamins:

  1. Almonds contain metabolism-boosting magnesium, as well as plenty of  (you guessed it) B vitamins for energy. So get snacking on ¼ a cup of almonds when you feel that afternoon lag starting to come on.
  1. Legumes such as beans and lentils are nutritional powerhouses. They have plenty of B vitamins particularly B6, energy-helping iron, folate and fibre. A bean salad or some hummus for lunch will surely perk you up!
  2. Bananas are loaded with potassium, B vitamins and fibre to help your body gain some delicious natural energy.
  1. Asparagus – is high in vitamins of the B variety, which promote healthy energy by turning food into the fuel your body needs. Add asparagus to your plate in the afternoon to get a much-needed burst of natural energy to get you through the work day.
  1. Oranges contain all kinds of vitamins (particularly vitamin C), folate and fibre. Oranges are a great fruit choice for a burst of pure and simple natural energy.
  1. Brown rice boasts quite the vitamin and mineral resume; it is rich in vitamin B6, magnesium and manganese, which also helps produce energy from carbohydrates and protein. Brown rice also contains selenium, a mineral that has been linked to cancer prevention.

Other Lifestyle Tips Up Your Energy

  • Don’t skip breakfast – it really is an important meal. A good breakfast can keep you going strong until the next meal. Catch our article on the importance of this morning meal here.
  • Don’t skip any meals for that matter! Furthermore, eating several smaller healthy meals throughout the day can give you more energy than 3 large ones, especially if you’re working in the above foods!
  • Starchy foods (aka the ‘good’ carbs) such as whole grain toast, healthy cereals or whole grain pastas in healthy doses can replenish your energy levels as well.
  • Hydrating helps keep you alert and energetic, especially during activity. Try some lemon water for an extra energetic zing spring-loaded with vitamins.
  • Exercise regularly – activity invigorates!
  • Quit pulling all-nighters! Aim to get your 7-8 hours of sleep nightly, your body will thank you and you’ll be ready to run circles around life.
  • Avoid foods that contain refined sugar, as it will make you sluggish and slow when the temporary ‘sugar high’ wears off.

That’s it for our natural energy boosting tips, we hope they help! Thanks for visiting DocChat!

Give Your Diet A Makeover!

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We are all guilty of sneaking too many candies or chips from time to time and going through the occaisonal no-veggie stint, but sometimes just a few little things need tweaking to make a nutritious impact. Here are some simple diet changes that can go a long way in helping you feel, live and look healthier:

  1. Up your protein: chicken and turkey are great meat choices for protein, if you are a vegetarian, try chickpeas!
  2. Add more of those leafy greens: spinach is actually amazing. It an excellent source of fiber, vitamins A, C and B6, folate, calcium, iron, and magnesium! It looks like Popeye was on to something! Lettuce and kale also throw big nutritious punches with very few calories.
  3. Eat more (of certain) dairy products: skim milk, cottage cheese and low fat, low sugar yogurt. Greek yogurt is a great choice, as it is full of protein and helps balance your gut flora. These foods are great sources of calcium and protein without the extra fat of some other dairy products.
  4. Help eggs recover their good name: Eggs got a bad rep in the 80’s for ‘raising cholesterol’, but it has since been discovered that eggs do not raise plaque-building LDL cholesterol. They are also great sources of helpful tryptophan protein. So start crackin’!
  5. Trade in your white bread for whole grains: Numerous studies have shown that whole grains are so much better for you than starchy white bread and crackers. If you have trouble with gluten, there are even gluten-free whole grain food options available. Brown rice flour is a good source or fibre as well.
  6. Aw, nuts! Nuts are nutritious sources of omega-3 fatty acids, protein and fibre. Measure out ¼ a cup of any kind of nuts you choose for a nice helping of good health.
  7. Don’t party too hardy: Read DocChat’s post about the dangers of binge drinking!
  8. Less salt is best salt: Adults should consume under 6 grams (one teaspoon) of salt a day.
  9. Good nutrition smells fishy: Fish are among some of the best foods you can eat. Many of them are rich in omega-3 fatty acids (good fats) and vitamin D.
  10. Add Antioxidants: Antioxidants remove harmful oxidizing agents that can cause cell damage in the body. Various fruits are good sources of antioxidants such most berries, black plums (over 4800 antioxidants per plum!) and oranges.
  11. Hydrate to feel great: This one is obvious, we’ve all heard the 6-8 glasses of water requirement ad nauseam, but we still let days go by without reaching for the water jug enough. Dehydration can cause serious health issues and unpleasant symptoms, so be sure to give your body what it needs the most and drink plenty of H2O!
  12. Less bad fats: While some fats such as the polyunsaturated variety are essential to good health and great for the heart, saturated fats (in many animal products) should be eaten in moderation as they can cause high cholesterol. It goes without saying that junk food is high in bad fat and should also be reduced to the occasional treat.
  13. Don’t skip out on meal time: It is important to eat at least three balanced meals a day, but some people have more success with 5-6 smaller meals. Either way, you shouldn’t skip meals as they provide necessary energy and nutrients the body needs to get through each day. Check out our blog post about why you especially shouldn’t skip breakfast.
  14. Variety is the spice you need: It is important not to focus on one or two favoured foods, even if they are healthy. A balanced diet is the key to healthful success, so make sure to spice things up. Try different meats and dairy products at the grocery store, and make new recipes.
  15. Fibre gives your food an easier journey: Fibre is essential to good digestion. People who are chronically constipated often aren’t consuming enough dietary fibre and may notice considerable benefits upon increasing it. Beans, dark green veggies and whole grains are all rich sources of fibre.We hope you have fun with these healthy diet tweaks, and thanks for visiting DocChat! We hope to see you again soon.