Vitamin C is an essential nutrient that the body cannot produce on its own. To ensure sufficient vitamin intake for bodily functions and enhanced iron absorption, people with diabetes can try the following methods.

Flavor with lemon zest

Citrus fruits are rich in vitamin C and easy to enjoy. Lemon, grapefruit, and orange zests contain a good amount of vitamin C along with a rich flavor. You can grate them to add zest to yogurt, roasted vegetables, cereal bowls, or sauces to boost both flavor and nutrients.

Lemon zest is rich in vitamin C. *AI-generated image*

Prioritize bell peppers

Red bell peppers contain vitamin C levels comparable to citrus fruits. You can eat bell peppers raw or add them to stir-fries, mixed fried rice, or salads to enhance color and vitamin C in your meals. This food is low in acid, benefiting those with acid reflux or other stomach conditions.

Drink lemon water

People with diabetes should drink a glass of low-sugar lemon water or add honey to it every morning (after a meal) for a healthy vitamin C boost. Lemon water helps increase hydration, prevent dehydration, and support stable blood sugar levels. Instead of drinking 8 glasses of plain water daily, you can drink 7 glasses of plain water and one glass of lemon or orange water, depending on your preference.

Rosehip tea

Rosehip tea is rich in vitamin C, which helps the body produce collagen and supports the immune system. It also contains natural plant compounds like flavonoids that reduce inflammation for people with diabetes.

Increase fresh fruit in meals

Many fruits, including berries, are high in vitamin C and rich in antioxidants, contributing to stable blood sugar control. A fruit salad featuring cantaloupe, oranges, strawberries, or kiwi, topped with cheese or sauce, is a delicious side dish that is also rich in vitamin C and fiber, benefiting those with blood sugar concerns.

Frozen fruit

The less fruit is exposed to high temperatures, the better its essential vitamin C content is preserved. Fruits frozen after being freshly picked retain more nutrients. People with diabetes should prioritize frozen berries like strawberries, blueberries, grapes, and raspberries, and consume them year-round. They can be eaten directly or blended into smoothies to provide vitamin C, fiber, and antioxidants beneficial for the body.

Sprinkle fresh parsley or cilantro

Both parsley and cilantro contain a significant amount of vitamin C. These herbs have a pleasant aroma and are easy to prepare in dishes like salads, spring rolls, Vietnamese salads (goi), or soups. You can also sprinkle them over rice, eggs, roasted vegetables, or soups, depending on your preference.

Anh Chi (Source: *Very Well Health*)