Digestive enzymes are produced by the body and aid in the digestion and breakdown of food. Some foods contain natural digestive enzymes and may provide further digestive support.

The digestive system is a group of organs that work together to break down and absorb the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in the food we eat ^{(1, 2)}. The digestive system is made up of the gastrointestinal tract, also known as the GI tract or digestive tract, and the accessory organs, which include the liver, pancreas, and gallbladder. The GI tract is a long, hollow, twisting tube that includes the mouth, esophagus, stomach, small intestine, large intestine, and anus.

The digestive process involves both the mechanical and chemical digestion of food. Mechanical digestion primarily occurs in the mouth and stomach, where food is broken down into smaller particles to more efficiently undergo chemical digestion in the mouth, stomach, and small intestine. Digestive enzymes are integral to chemical digestion.

What are digestive enzymes?

Digestive enzymes are proteins produced by the body that aid digestion ^{(1, 2)}. They are released into the digestive tract through the salivary glands, stomach, pancreas, and small intestine, and help break down food into smaller, absorbable units for energy, growth, and repair. Digestive enzymes convert carbohydrates into sugars, proteins into amino acids, and fats into fatty acids.

Types of Digestive Enzymes

There are three main types of digestive enzymes, amylase, protease, and lipase, which are produced by the salivary glands, pancreas, stomach, and small intestine ^{(1, 2)}.

• Amylase: Breaks down carbohydrates, produced by the salivary glands and pancreas.
• Protease: Breaks down proteins, produced by the stomach, pancreas, and small intestine.
• Lipase: Breaks down fats, primarily produced in the pancreas.

In addition to the primary digestive enzymes, many other types aid in the digestion of various foods, including:

• Lactase: Breaks down lactose, found in dairy products.
• Maltase: Breaks down maltose, a form of sugar.
• Sucrase: Breaks down sucrose, a form of sugar.
• Pepsin: Breaks down proteins.

While the body naturally produces digestive enzymes, certain health conditions can reduce or impair their production, including exocrine pancreatic insufficiency (EPI), chronic pancreatitis, cystic fibrosis, lactose intolerance, and certain metabolic disorders such as diabetes ⁽³⁾.

Low digestive enzyme levels can cause poor nutrient absorption and symptoms of poor digestion, including abdominal pain, bloating, gas, diarrhea, and oily stools ⁽⁴⁾.

Consuming a healthy diet composed primarily of whole foods and minimally processed foods with a good balance of protein, carbohydrates, fats, and fiber is the best way to improve digestion and gut health.

In addition to being produced by the body, some foods naturally contain digestive enzymes, and their consumption can further help to support digestive health. Although there is limited scientific evidence to suggest that enzyme-rich foods significantly improve digestion, many of them are traditionally consumed and used in Ayurvedic medicine.

Foods with Digestive Enzymes

Here is a list of foods that contain natural digestive enzymes that can help improve digestion.

1. Pineapple

Pineapples contain bromelain, a group of digestive enzymes that help to break down proteins, which can be found in the stem and fruit of the pineapple plant. Bromelain, also called ‘pineapple extract,’ can be taken in supplemental form and has been shown to reduce heartburn and act as a nasal decongestant ⁽⁵⁾. Pineapple has a long history of use for medicinal purposes in South and Central America ⁽⁶⁾.

2. Papaya

Papaya contains a natural digestive enzyme called papain. Papain is a proteolytic enzyme that breaks down protein, primarily the peptide bonds in the basic amino acids arginine, lysine, and phenylalanine ⁽⁷⁾. Studies have shown that papaya-based supplements contribute to the maintenance of digestive tract physiology, as well as improve symptoms of IBS ⁽⁸⁾. While much of the research on papain has been conducted with supplements rather than the whole fruit, the consumption of papaya may help with symptoms like bloating, gas, and constipation.

3. Mango

Mangos contain amylase enzymes, a group of digestive enzymes that break down carbohydrates from starches into simple sugars. Amylase generally increases as the fruit ripens, contributing to the changes in texture and taste during ripening. Mangos are also a good source of dietary fiber and water, which can further aid digestion, and the regular consumption of mango has been shown to relieve symptoms of constipation ⁽⁹⁾.

4. Avocado

Avocados naturally contain the digestive enzyme lipase, which aids in the breakdown of fat. Lipase is produced by the pancreas, and, for some individuals, supplemental lipase can aid with the digestion of a high-fat meal ⁽¹⁰⁾. Avocados are also a great source of fiber, providing 4.6 grams of fiber per 1/2 avocado, which helps to add bulk to the stool, prevent constipation, and regulate bowel movements ⁽¹¹⁾.

5. Banana

Bananas contain amylases and glucosidases, two groups of digestive enzymes that break down carbohydrates. Like mangos, the enzymes in bananas increase as the fruit ripens, which contributes to the increase in sweetness as bananas ripen from green to yellow ⁽¹²⁾. The soluble and insoluble fiber in bananas supports regular digestion, and green bananas contain resistant starch, which is a type of fiber that acts as a prebiotic to support gut health. Bananas are also a great source of potassium, which plays a crucial role in the contractions of the digestive tract for regular bowel movements.

6. Raw Honey

Honey, specifically raw honey, contains amylase and protease that can help break down carbohydrates and proteins. Raw honey is unpasteurized, meaning it has not been heated before packaging and has only been strained to separate the honey from impurities like beeswax and dead bees ⁽¹³⁾. In addition to enzymes, raw honey is rich in antioxidants, amino acids, and contains a wide range of vitamins and trace minerals, and has a long history of antibacterial and antiviral use for sore throats and wound healing ⁽¹⁴⁾.

7. Ginger

Ginger contains a cysteine protease enzyme called zingibain. Found in ginger rhizomes, zingibain aids in the breakdown of proteins to amino acids, specifically peptides with a proline residue at the P2 position ⁽¹⁵⁾. Ginger has traditionally been treated as a medicine in Traditional Chinese Medicine and Ayurveda as a treatment for nausea, morning sickness in pregnancy, and motion sickness ⁽¹⁶⁾. Small dosages of supplemental ginger have also been shown to be effective in increasing intestinal motility.

8. Kefir

Kefir is a fermented food that contains a variety of digestive enzymes, including lipases, proteases, and lactases ^{(17, 18)}. It is made by adding kefir grains – small colonies of yeast and bacteria that resemble cauliflower or popcorn – to milk, which ferments to produce a thick and tangy beverage resembling yogurt. The lactases in kefir are particularly beneficial for digestion as they aid in the digestion of lactose, the sugar in milk, which is often poorly digested.

9. Sauerkraut

Sauerkraut is a fermented cabbage dish and contains the digestive enzymes lipase, lactase, and protease ⁽¹⁹⁾. The fermentation process produces lactic acid bacteria which gives sauerkraut its distinctive sour taste and form beneficial bacteria known as probiotics. Many studies have shown that the regular consumption of probiotic foods can improve digestion, potentially reduce the risk of certain diseases, and even improve mental health.

Can you supplement digestive enzymes?

Yes, digestive enzymes can be found in supplemental form and have been shown to aid in digestion ⁽²⁰⁾. Digestive enzyme supplements come in a variety of formats, including over-the-counter and prescription, and contain different combinations of enzymes, including amylase, lipase, and protease.

The only FDA-regulated enzyme replacement therapy is pancreatic enzyme replacement therapy (PERT) and must be prescribed by a medical doctor ⁽²¹⁾. Over-the-counter digestive enzymes are not regulated by the Food and Drug Administration (FDA) in the United States, so dosage, ingredients, and concentrations are not guaranteed. For this reason, it is best to consult with a medical professional or registered dietitian to determine if digestive enzymes, as well as what type and dosage, are a good fit for you.

Is it better to take digestive enzymes or probiotics?

Digestive enzymes should not be confused with probiotics. Digestive enzymes are proteins that break down food into smaller, absorbable units in the digestive tract, while probiotics are beneficial live microorganisms, primarily bacteria and yeasts, that can enhance gut health.

Digestive enzymes supplements are not a replacement for probiotic supplements, and probiotic supplements are not a replacement for digestive enzymes supplements. Neither is inherently “better” than the other; rather, they have different roles and benefits in the body and to our health.

FAQs

Confused about healthy fats and unhealthy fats? You’re not alone. Fats come in many different shapes, sizes, and forms, and are an integral part of a healthy diet. Here is everything you need to know about healthy fats and the best sources to include in your diet.

Types of Dietary Fats

Dietary fats are a macronutrient found in animal and plant foods. Also known as dietary lipids, they are part of a broad class of compounds that include triglycerides, phospholipids, sterols, and waxes. Dietary fat provides 9 calories per gram and is considered an essential nutrient for survival and, therefore, must be obtained from food.

There are 2 primary types of dietary fat: saturated fat and unsaturated fat ⁽¹⁾. Fats are classified by their bond structure, specifically the number of double bonds in their carbon chains. All fats contain a mixture of saturated and unsaturated fats, however, they are classified by the fat type they contain the most.

Saturated Fats

Saturated fats (SFAs) contain no double bonds between their carbon atoms, as the chain is “saturated” with hydrogens, which results in a very straight structure with molecules packed together very tightly ⁽¹⁾. For this reason, saturated fats are generally solid at room temperature, which makes them great cooking fats, given that they are not prone to damage by heat. Saturated fats can be found in long-chain, medium-chain, and short-chain forms, all of which play different roles in the human body, including energy, hormone production, and cell membrane structure ⁽²⁾.

Sources of saturated fat include:

• Cheese
• Butter
• Fatty meats
• Cream
• Lard
• Palm oil
• Coconut oil

Saturated fats have a long history of vilification for being “unhealthy” fats. After research conducted in the 1950s, which suggested saturated fats were to blame for cardiovascular disease, saturated fats became known as “bad” fats and unsaturated fats as “good” fats. This caused major health organizations to suggest individuals replace saturated fats with polyunsaturated fats in the diet, by swapping fatty meats for lean meats, and led to the rise of low-fat and fat-free products in grocery stores, such as non-fat yogurt and low-fat muffins.

Unfortunately, this research was largely based on weak evidence from limited research that lacked context ^{(3, 4)}. As research has progressed, it has become increasingly evident that it is necessary to consider the food source of the fat (i.e., whole food vs. processed food) and the overall dietary context rather than simply focusing on the type of fat consumed (i.e., overall healthy and balanced diet vs. diet high in processed foods and deep-fried foods) ⁽⁵⁾.

Moreover, more recent meta-analysis studies have not found any independent association between saturated fats and heart disease or reported a significant increase in heart disease mortality or total mortality ⁽⁶⁾.

Unsaturated Fats

Unsaturated fats contain one or more double bonds and can be broken down into two sub-categories: monounsaturated fats and polyunsaturated fats. Depending on their bond structure, unsaturated fats have one (mono-) or more (poly-) double bonds in the chain of carbons ⁽¹⁾. Given that not all of the carbons have hydrogens connected to them, this puts a “kink” in the chain, which leaves unsaturated fats liquid at room temperature.

Monounsaturated Fats

Monounsaturated fats (MUFAs) have a single double bond in their structure. There are many types of monounsaturated fats found in our food, with oleic acid being one of the most common ⁽¹⁾.

Similar to saturated fats, monounsaturated fats help to form the structural fats of the human body and are considered healthy. Monounsaturated fats are commonly known as “good” fats because they have been shown to have beneficial effects on cardiovascular disease risk markers by low-density lipoprotein (LDL), also known as “bad” cholesterol ^{(7, 8)}.

Sources of monounsaturated fat include:

• Olive oil
• Olives
• Avocados
• Nuts (peanuts, hazelnuts, cashews, and almonds, etc.)

Polyunsaturated Fats

Unlike saturated and monounsaturated fats, polyunsaturated fats (PUFAs) have multiple double bonds in their structure ⁽¹⁾. For this reason, polyunsaturated fats are the most susceptible to oxidative damage from light, heat, and air, especially in high-heat cooking.

There are two major types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Essential fatty acids (EFAs) are essential because the body cannot produce them, so they must be obtained from food. Omega-3 fatty acids are particularly important for their anti-inflammatory properties, benefits on cardiovascular health and the immune system, and are most efficiently derived from marine-based oils ^{(9, 10)}.

Sources of polyunsaturated fat include:

• Fatty fish
• Seeds (flax seeds, chia seeds, sesame seeds, sunflower seeds, etc.)
• Nuts (walnuts, Brazil nuts, etc.)
• Vegetable oil and seed oils (canola oil, soybean oil, corn oil, etc.)

Vegetable oils, particularly seed oils, have come under great scrutiny due to their high content of omega-6 fatty acids. While omega-6 fatty acids are essential, a high intake of seed oils can increase the ratio of omega-6/omega-3 fatty acids, potentially increasing inflammation. A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many chronic diseases ⁽¹¹⁾.

While the consumption of vegetable oils and seed oils is generally considered safe, when consumed in large amounts as part of a diet high in processed foods, particularly in a calorie surplus, they may be cause for concern.

Health Benefits of Dietary Fats

Dietary fat plays several important physiological roles in the human body, including contributing to energy balance, the metabolism of fat-soluble vitamins A, D, E, and K, cell membrane function, maintenance of structure and integrity of the brain and nervous system, and hormone synthesis ⁽¹²⁾.

How much fat should you eat?

For a balanced diet, fat should make up 20-35% of total daily calorie intake ⁽¹³⁾. For instance, for a 2,000-calorie diet, 400-700 calories should come from fat, which equates to 44-78 grams of dietary fat.

While individuals can benefit from an intake above 35%, a lower fat intake has been linked with lower testosterone in men and hormone imbalance and infertility in women ^{(14, 15)}. Moreover, essential fatty acids linoleic acid (LA) and alpha-linoleic acid (ALA) are widely available in Western diets, specifically inoleic acid, deficiency is possible when fat intakes are chronically below 10% of total calorie intake ⁽¹⁶⁾.

Currently, the Dietary Guidelines for Americans recommends limiting saturated fat intake to no more than 10% of daily calories, which is echoed by governing health bodies internationally.

What are “healthy” fats?

Put simply, healthy fats are fats found in whole foods. All natural dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are essential to the human body and play vital roles.

Foods High in Healthy Fats

Here is a list of foods high in healthy fats:

• Nuts
• Seeds
• Avocados
• Olives
• Eggs
• Oily fish
• Milk
• Yogurt
• Meat
• Tofu

What are “unhealthy” fats?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, such as red meat and dairy products, industrial trans fats were spawned from the demonization of saturated fats as the food industry looked to create alternatives to foods high in saturated fats, such as butter.

Trans fats were created to engineer vegetable oils, which are low in saturated and high in monounsaturated and polyunsaturated fats, to have better spreadability and a longer shelf life through hydrogenation. Hydrogenation is a chemical process that adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, to produce a solid fat and increase its melting point ⁽¹⁷⁾.

Industrial trans fats have been linked to adverse health outcomes such as systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance ⁽¹⁸⁾. While naturally occurring trans fats, found in meat and dairy products from ruminant animals, have neutral health effects in moderate amounts, industrially derived trans fats, derived from vegetable oils, have a more adverse impact on blood lipids ^{(19, 20)}.

The primary sources of industrial trans fats in the American diet are margarines, vegetable shortenings, and processed baked goods.

Overall, limiting unhealthy fats such as industrial trans fats and excessive saturated fats, by replacing saturated fats from rich cuts of meat with lean meats, can help to ensure you’re consuming a healthier and more balanced diet overall.

FAQs

Vitamin C is an essential nutrient that protects the body against many chronic diseases. It is primarily found in fruits and vegetables and is vital for overall health and well-being. Here is a list of the top foods high in vitamin C so you can increase your dietary intake.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and an essential micronutrient. Vitamin C is naturally present in many whole foods, added to others, and found in supplement form. Humans are unable to synthesize vitamin C, therefore, it must be obtained through food sources or dietary supplements ⁽¹⁾.

Benefits of Vitamin C

Vitamin C functions as a powerful antioxidant, is important for immune system function, and is required for collagen production ^{(1, 2)}. Collagen is the most abundant type of protein in the body and plays a vital role in wound healing and skin health, and the antioxidant effects of vitamin C protect cells from damage caused by free radicals. Vitamin C also improves the absorption of nonheme iron, the form of iron present in plant-based foods ⁽³⁾.

An insufficient intake of vitamin C can lead to various health problems, including scurvy, which can be seen by general weakness, fatigue, irritability, and joint pain, and can lead to bleeding gums, loosened teeth, and bleeding under the skin ⁽⁴⁾.

How much vitamin C do you need?

The current Recommended Dietary Allowance (RDA) for vitamin C varies by age and life stage ⁽⁵⁾:

• Birth to 6 months: 40 mg/day
• Infants 7-12 months: 50 mg/day
• Children 1-3 years: 15 mg/day
• Children 4-8 years: 25 mg/day
• Children 9-13 years: 45 mg/day
• Teens 14–18 years (boys): 75 mg/day
• Teens 14–18 years (girls): 65 mg/day
• Adults (men): 90 mg/day
• Adults (women): 75 mg/day
• Pregnant (teens): 80 mg/day
• Pregnant (women): 85 mg/day
• Breastfeeding (teens): 115 mg/day
• Breastfeeding (women): 120 mg/day

The RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency ⁽⁵⁾.

While most Americans meet their daily RDA for vitamin C, certain populations may not. This includes individuals who smoke or are exposed to secondhand smoke, individuals who eat a very limited variety of food, and individuals with medical conditions such as malabsorption, kidney disease, and cancer ⁽⁶⁾.

Note: For the purpose of the article, an RDA of 90 mg was used to calculate the percentage intake.

Can you take too much vitamin C?

Taking too much vitamin C can cause nausea, diarrhea, and stomach cramps, however, these symptoms will dissipate when you decrease consumption. The tolerable upper intake level (UL) for vitamin C is 2,000 milligrams (2 grams) per day for adults ⁽⁵⁾.

List of Foods High in Vitamin C

Vitamin C is primarily found in fruits and vegetables. Here is a list of the best vitamin C-rich foods.

1. Guava

Guava is a tropical fruit and one of the best sources of vitamin C. The different varieties of guava vary in size and color, with yellow or light green skin and white, pink, or red flesh. They can be eaten whole, peeled, or sliced, and they have a sweet and tangy flavor. A 1-fruit serving of guava (55 grams) contains 125 mg of vitamin C ⁽⁷⁾.

2. Blackcurrants

Blackcurrants, also known as black currants or cassis, are another great source of vitamin C. These small, dark purple, almost black berries have a tangy and tart flavor and are commonly used in jams, preserves, and syrups. Black currants are a great source of antioxidants and have been shown to have anti-inflammatory and antimicrobial effects ⁽⁸⁾. A 1-cup serving of blackcurrants (112 grams) contains 203 mg of vitamin C ⁽⁹⁾.

3. Bell Peppers

Also known as capsicum, bell peppers are rich in vitamin C. While all colors of bell pepper contain vitamin C, orange bell pepper contains the most. Other forms of peppers, such as red and green chili peppers, are also good sources of vitamin C. Bell peppers can be eaten raw, grilled, roasted, sautéed, or added to chili, soups, pasta, or stuffed peppers. A medium-sized orange bell pepper (119 grams) contains 188 mg of vitamin C ⁽¹⁰⁾.

4. Brussels Sprouts

Brussels sprouts are the vegetable with the highest vitamin C content. A member of the cabbage family, this cruciferous vegetable is a great source of dietary fiber, vitamin C, vitamin K, and antioxidants. Brussels sprouts can be boiled, steamed, roasted, fried, or shredded and added to coleslaw and salads. A 1-cup serving of raw Brussels sprouts (88 grams) contains 126 mg of vitamin C ⁽¹¹⁾.

5. Kale

Kale is a cruciferous vegetable and the leafy green with the most vitamin C. Be it curly, baby, or Lacinato, kale is rich in micronutrients, including vitamin K, and powerful antioxidants. Kale can be eaten raw in salads, sautéed as a side dish, or cooked into soups, stews, and casseroles. While cooking slightly reduces kale’s vitamin C content, it makes it less bitter and more palatable ⁽¹²⁾. A 1-cup serving of raw kale (20.6 grams) contains 19 mg of vitamin C ⁽¹³⁾.

6. Broccoli

Broccoli is another cruciferous vegetable that is rich in vitamin C. This nutrient-rich vegetable is full of essential vitamins, minerals, fiber, and other bioactive compounds, which have been shown to support overall health and wellness, including cancer prevention and reduced inflammation ⁽¹⁵⁾. Broccoli can be blanched, steamed, sautéed, grilled, or roasted, and works well in stir-fries and salads. A 1-cup serving of chopped broccoli (91 grams) contains 81 mg of vitamin C ⁽¹⁶⁾.

7. Papayas

Papaya is a green tropical fruit with a soft, fleshy orange interior filled with black seeds, and is a good source of vitamin C. Research has shown that papaya may have health benefits beyond its vitamin C content, including potent antioxidant properties and antimicrobial properties that aid in wound recovery ⁽¹⁷⁾. Moreover, papaya extract has been shown to work as a natural digestive aid to improve digestion. A 1-cup serving of diced papaya (145 grams) contains 88 mg of vitamin C ⁽¹⁸⁾.

8. Snow Peas

Snow peas are a good source of vitamin C, providing roughly 66% of the recommended daily intake per serving. These edible pods are also good sources of fiber and can be steamed or sautéed into stir-fries. A 1-cup serving of chopped snow peas (98 grams) contains 59 mg of vitamin C ⁽¹⁹⁾.

9. Strawberries

Strawberries are rich in vitamin C and are one of the best anti-inflammatory foods. These sweet little red fruits contain anthocyanins, flavonols, and phenolic acids, which modulate pro-inflammatory markers, antioxidant enzymes, and signaling pathways ^(20, 21). While frozen berries contain slightly less vitamin C than fresh berries, all forms of strawberries are good sources of micronutrients and contribute to the recommended daily intake. A 1-cup serving of sliced strawberries (166 grams) contains 99 mg of vitamin C ⁽²²⁾.

10. Oranges

Citrus fruits are well-known for being good sources of vitamin C, and oranges are one of the best. Oranges, as well as fresh orange juice, are rich in antioxidants, relatively low in sugar, and are some of the most hydrating foods. A 1-fruit serving of orange (140 grams) contains 83 mg of vitamin C ⁽²³⁾.

11. Kiwis

Kiwis provide several nutrients, including vitamin C, potassium, copper, vitamin K, folate, and dietary fiber. Notably, kiwis contain one-third soluble and two-thirds insoluble fiber, which help regulate blood sugar, lower cholesterol, aid digestion, and prevent constipation ⁽²⁴⁾. A 2-fruit serving of kiwis (148 grams) contains 87 mg of vitamin C ⁽²⁵⁾.

12. Red Cabbage

Cabbage is another cruciferous vegetable that is high in vitamin C. Red cabbage contains roughly 57% of the recommended daily intake per serving and is also a good source of prebiotic fiber. Cabbage can be eaten raw in coleslaw or salads, sautéed into stir-fries, cooked into soups, or fermented into sauekraut. A 1-cup serving of chopped cabbage (89 grams) contains 51 mg of vitamin C ⁽²⁶⁾.

13. Lemons

Along with oranges, lemons are another citrus fruit high in vitamin C. Lemon juice specifically is a good source of vitamin C, as a 1/4 cup serving of lemon juice contains 25 mg of vitamin C, roughly 28% of the recommended daily intake ⁽²⁷⁾. Lemons can be eaten whole, used in dressings, sauces, and marinades, or added to water or homemade sports drinks. A 1-fruit serving of raw lemon without the peel (84 grams) contains 45 mg of vitamin C ⁽²⁸⁾.

14. Grapefruit

Grapefruits are also high in vitamin C. This low-calorie, low-sugar fruit has also been shown to support immune function, prevent insulin resistance, prevent diabetes, and decrease the risk of kidney stones ^{(29, 30, 31)}. A 1/2-cup serving of raw grapefruit (123 grams) contains 46 mg of vitamin C ⁽³²⁾.

15. Limes

Much like lemons, limes contain a good amount of vitamin C. Limes can be eaten raw or added to beverages, while lime juice can be used in sauces, dressings, marinades, and smoothies. A 1-fruit serving of raw lime (67 grams) contains 20 mg of vitamin C ⁽³³⁾.

Ranking of Vitamin C Foods

Food	Vitamin C per 100 grams
Guava	228 mg
Blackcurrants	181 mg
Bell Peppers	158 mg
Brussels Sprouts	143 mg
Kale	93 mg
Broccoli	89 mg
Papayas	61 mg
Snow Peas	60 mg
Strawberries	60 mg
Oranges	59 mg
Kiwis	59 mg
Red Cabbage	57 mg
Lemons	53 mg
Grapefruits	37 mg
Limes	29 mg
Spinach	27 mg
Potatoes	20 mg
Tomatoes	18 mg
Cantaloup	11 mg

All nutrition data is based on FoodData Central.

What foods are fortified with vitamin C?

Some foods and beverages are fortified with vitamin C. Fortification is a process by which vitamins, minerals, and amino acids are added to foods to provide consumers with sufficient but not excessive amounts of certain nutrients ⁽³⁴⁾. Certain breakfast cereals, dehydrated potatoes, fruit juices, infant formulas, and meal replacements are fortified with vitamin C.

To determine if a processed food is fortified with vitamin C, read the nutrition facts label and the ingredient list.

Should you take vitamin C supplements?

While most people meet the RDA for vitamin C, supplementation may be beneficial for certain individuals. Research has shown that the mean intakes of vitamin C are 105.2 mg per day for adult males and 83.6 mg per day for adult females, meeting the currently established RDA for most nonsmoking adults ⁽³⁵⁾. Individuals who regularly smoke, eat a limited diet, or those at risk for deficiency may benefit from vitamin C supplements.

Vitamin C can be taken as an isolated supplement or as part of a multivitamin supplement. The vitamin C in supplements is found in the form of ascorbic acid, which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods ^{(36, 37)}.

It’s important to speak with a medical professional or registered dietitian before taking vitamin C supplements, particularly during pregnancy or while breastfeeding.

FAQs

While most people know added sugar can be problematic for health, many Americans still consume too much. Here are some simple tips to eat less sugar that you can implement today.

How much sugar is too much sugar?

The Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽¹⁾. For an average 2,000-calorie-a-day diet, that is roughly 200 calories, 12 teaspoons, or 48 grams of added sugars from both food and beverages.

This recommendation is specific to added sugar and does not include natural sugar. Added sugars are refined sugars added to processed foods such as cane sugar, white sugar, brown sugar, and corn syrup, while natural sugars are those naturally occurring in whole, unprocessed foods, including fruits, vegetables, and milk.

Natural sugars are a healthier choice than added sugars, given that they are naturally present alongside complex carbohydrates, protein, fats, fiber, micronutrients, and antioxidants, while added sugars are void of nutrients and are, therefore, often referred to as “empty calories”.

Although both natural and added sugars can be included in a healthy diet, in excess, the consumption of added sugar has been shown to contribute to various health problems, including weight gain, obesity, chronic inflammation, type 2 diabetes, heart disease, and tooth decay ^{(2, 3, 4, 5, 6)}. Therefore, limiting the consumption of added sugar is vital for optimal health.

How To Eat Less Sugar

Here are some simple tips and healthy eating habits that can help minimize your added sugar intake without avoiding it altogether.

1. Prioritize whole foods.

One of the simplest ways to eat less sugar is to prioritize the consumption of whole foods. By eating and cooking unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, milk, poultry, seafood, and meat, you can easily reduce the sugar in your diet without much effort.

Not only are whole foods void of added sugar, but they are rich in vitamins and minerals, and can easily be used to create well-balanced meals with protein, carbohydrates, fiber, and fats.

2. Read food labels.

While prioritizing whole foods is an important strategy for reducing sugar intake, for most, it’s unrealistic to only eat unprocessed foods. Therefore, when opting for packaged foods, it’s important to read labels to determine if and how much added sugar the item contains.

The nutrition facts label on packaged foods will list the “Total Sugars” content and the “Added Sugars” content. “Total Sugars” includes all sugars present, both natural and added, while “Added Sugars” only accounts for those added during the processing of the product ⁽⁷⁾. Whenever possible, opt for items with little or no added sugar.

3. Be mindful of “healthy” processed foods.

Food labels and food marketing can be confusing. Attractive packaging, buzzwords, and label claims such as “natural”, “low calorie”, and “gluten-free” included by food manufacturers often lead consumers to believe that products are more nutritious than they are.

For instance, a “whole grain” granola bar may still contain a lot of added sugar, and a “low sugar” cereal may still include a long list of unhealthy additives and preservatives. For this reason, it’s important to read the nutrition labels on all products to review the ingredients and added sugar content, even those that have been presented as a “healthier” option.

4. Learn the code words for sugar.

Although added sugar is often clearly labelled as “sugar” or “table sugar” on food labels, it is also found under many different names. Words ending in -ose, such as glucose and dextrose, corn syrup, high fructose corn syrup, agave nectar, evaporated cane juice, and fruit juice concentrate, are all forms of added sugar.

By gaining a better understanding of the code words for sugar, you can more easily identify added sugar in ingredient lists and reduce your overall sugar intake.

5. Eat a savory breakfast.

Americans consume more added sugar at breakfast than at lunch or dinner ⁽⁸⁾. While drinks, desserts, and snacks are the primary sources of added sugar in the standard American diet, breakfast is a secondary contributor thanks to the popular consumption of breakfast cereals, pancakes, waffles, and sweetened yogurts ⁽⁹⁾.

By opting for a savory breakfast, such as eggs, omelets, tofu scramble, cottage cheese bowls, or avocado toast, you can reduce your daily sugar intake from the first meal of the day.

6. Limit sugary drinks.

Sugar-sweetened beverages are the leading contributors to added sugar consumption in the American diet. According to research, 63% of adults aged 18 or older drink sugar-sweetened beverages once daily or more ⁽¹⁰⁾. This accounts for 145 calories per day from sugary drinks alone.

By limiting your intake of flavored coffees, soft drinks, energy drinks, sports drinks, and fruit juice with added sugar, and opting for sugar-free beverages such as water, sparkling water, unsweetened tea and coffee, you can help to reduce your intake of added sugars.

7. Reach for high-protein snacks.

Many prepared snack foods, even “healthy” ones, are high in added sugar. While most people recognize that cookies, muffins, and brownies contain sugar, many brands of granola bars and protein bars also contain significant amounts of added sugar. Moreover, sugary snacks are some of the most hyper-palatable foods, making them very easy to overeat, leading to an increased sugar intake.

Not only are high-protein snacks generally lower in sugar than sugary snacks, particularly whole foods ones, but they are also more filling foods, especially when paired with a source of fiber. Snacks such as Greek yogurt and blueberries, cottage cheese and raspberries, beef jerky and carrots, boiled eggs and almonds are high-protein and high-fiber snacks you can enjoy to eat less sugar.

8. Reduce sugar in recipes.

When cooking or baking, look for ways to reduce the amount of sugar in the recipe. While this is not always necessary, as indulgence is an important part of a healthy diet, if you frequently consume baked goods, the total sugar content consumed can quickly add up.

If the recipe allows, you can swap refined sugar for natural sweeteners to further reduce the sugar content of a recipe. For example, you can use unsweetened applesauce or mashed bananas, which contain fiber and micronutrients, to replace some of the sugar and fat in cookies and muffins.

9. Make dressings and sauces.

Many commercially prepared sauces and dressings contain added sugars. Items such as spaghetti sauce, BBQ sauce, ketchup, and salad dressing often contain added sugar and, when collectively and frequently consumed, can significantly contribute to added sugar intake.

While you can certainly read labels and opt for brands and flavors without added sugar, these items are also very easy to make at home and can save you a lot of money in the process.

10. Practice portion control.

Although often overlooked, portion control is key to reducing sugar intake. By simply monitoring the portion size of the sugary foods you eat, you can drastically reduce your overall sugar intake. The objective is not to avoid them completely, but to enjoy them in moderate amounts as “discretionary calories” in the context of an otherwise healthy and balanced diet.

11. Manage hydration, sleep, and stress.

Drinking enough water can help reduce sugar cravings and help you eat less sugar. While sugar cravings are completely normal, and it’s ok to eat sugar occasionally, limiting total intake is important. Glucose is the body’s primary energy source, the fuel for our cells, and water is critical in its creation. While exactly how much water you need will vary from one person to the next, staying hydrated is another way you can help to minimize your sugar intake.

Moreover, lack of sleep and stress can cause people to eat more sugar. Lack of sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods, while stress releases cortisol, which stimulates ghrelin production, which enhances appetite ^{(11, 12, 13)}.

Practicing good sleep hygiene techniques, such as by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, avoiding caffeine in the afternoon and evening, and exercising regularly, and practicing mindful eating to mitigate stress eating, are incredibly helpful to eating less sugar.

12. Enjoy your treats out of the house.

Your environment has a major impact on your eating habits, and keeping sugary foods out of the house can be a helpful strategy to eat less sugar. While some people have no issue with having sweet treats nearby, for some, it can amplify the “food noise” and make eating less sugar more difficult. If that’s the case, keeping sweet foods out of the house and only treating yourself when you’re at a cafe, bakery, or restaurant can be a beneficial strategy in reducing sugar intake.