Having a strong, healthy immune system is one of the best ways for professional CDL drivers to steer clear of illness. Vitamin C can play an important part in keeping you well on and off the road. Vitamin C functions as an antioxidant that defuses free radicals in the body. Due to the busy on-the-go lifestyle of the professional CDL driver, it is import to fuel your body with plenty of vitamin C to boost your immune system. It also improves bone health and can protect against the onset of heart disease and certain cancers. We all know that oranges are a good source of vitamin C, and one orange contains roughly 70mg of vitamin C. The daily recommended dietary allowance of vitamin C is 90mg for men and 75mg for women.
One of the most common reasons your immune system might be strained around this time of year is due to the increase in airborne bacteria and viruses. Other causes that might lower your immune system can be attributed to stress or lack of sleep.
Below is a list of 10 grab and go power foods that are high in vitamin C. These raw foods rank higher that oranges in vitamin C and be easily attainable for the on the go professional driver.
1) Papaya is a fruit very rich in vitamin C. It contains over 450mg of vitamin C!
2) Guava fruit is also excellent on the go choice for a full day’s daily recommended vitamin C intake. This amazing fruit holds 250mg of vitamin C. Both guava and papaya fruit contains more than the necessary daily RDA.
3) Blackcurrant berries are a great addition to your morning yogurt or oatmeal. Blackcurrant berries are small but powerful. Only a small portion is needed to consume about 200mg of vitamin C.
4) Red bell peppers are great as a salad topping or simply eat them in slices as a snack. This fresh vegetable contains 200mg of vitamin C in just one cup. The bell pepper also provides an excellent source of vitamin A for eye health as well
5) Spinach and kale are two awesome vegetables that can be eaten raw and one serving contains about 100mg of vitamin C.
6) Consuming only a half cup of chili peppers will give your body about 110mg of vitamin C. Add a little spice to any meal or add a splash to your next glass of water with a little vinegar. The chili pepper has compounds that can also support joint pain as well.
7) Lemons, limes, and grapefruits all have about 70mg of vitamin C. Adding any of these three “tarts” to your water on the go is an excellent way to take in some extra vitamin C to boost your immune system and keep you well.
8) Brussels sprouts contain about 50mg of vitamin C and can be eaten raw or roasted as a quick addition to any salad or meal.
9) Kiwi is a petite and fuzzy yet astonishing fruit that can be eaten whole or peeled. Kiwi fruit contains about 65mg of vitamin C.
10) Strawberries can be eaten as a topping on your salad, as a standalone, or as a snack in your yogurt! No matter how you choose to eat them, they’re a fantastic treat! One serving of this amazing little berry carries about 20mg of vitamin C.
These are just a few of the many foods that supply our bodies with natural vitamin C. Keep in mind that consuming roughly five of these fruits and vegetables every day can provide you with the recommended dietary allowance. As a guideline, it’s a good idea to keep your daily maximum intake of vitamin C consumption somewhere around 2,000mg or lower.