With less than a week to go until my hip replacement surgery, I am told to be off of all vitamins and supplements; and so now, more than ever, I am striving to eat lots of vegetables and fruits that will bring me valuable nutrients to keep me strong going into the surgery and throughout my recovery.
I am slightly anemic and my surgeon, Dr. Andrew Yun, tells me that iron is a key nutrient necessary for optimum hip recovery. Therefore I’m seeking to eat lots of iron-rich foods. According to WebMD specialist Kathleen M. Zelman, eating foods high in vitamin c along with the iron-rich foods will help the body better absorb the iron.
For now, i am studying these lists below. I hope to come up with some recipes/meal plans that will bring iron rich foods and vitamin c rich foods together in a delicious and beneficial combination…in the meantime, you too can study the info below and plan our meals accordingly!
UPDATE: Try these for menu ideas below for dishes both rich in Iron and high in Vitamin C for overall maximum vitamin adborption…
Breakfast: Oatmeal with raisins (or other dried fruit) and strawberries, Weekend Scramble with tomato and spinach (add onion other veggies and cheese as desired, or not)
Lunch & Dinner: Spinach Salad with orange (and pine nuts and pecorino cheese), many variations of the Four Ingredient Salad, The Best Vegetarian Chili, Vegetarian Delight, White Bean and Tomato Soup, Chicken Cutlets A l’Orange
- Red meat
- Egg yolks
- Dark, leafy greens (spinach, collards)
- Dried fruit (prunes, raisins)
- Iron-enriched cereals and grains (check the labels)
- Mollusks (oysters, clams, scallops)
- Turkey or chicken giblets
- Beans, lentils, chick peas and soybeans
Fruits with the highest sources of vitamin C include:
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Strawberries, raspberries, blueberries, cranberries
Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
To give you an idea of the amount of vitamin C in the top 10 foods rich in Vitamin C, see the information and below which I found online at http://www.healthaliciousness.com/articles/vitamin-C.php#tjki2AcaW8YjwpLq.99
“Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. The current DV for vitamin C is 60mg. Below is a list high vitamin C foods:
1Peppers (Yellow Bell Peppers)
|Vitamin C in 100g||Per 10 strips (52g)||Per large pepper (186g)|
|Per large pepper (186g)||95.4mg (159% DV)||341.3mg (569% DV)|
Other Peppers High in Vitamin C (%DV per large pepper): Sweet Red Peppers (349%), and Sweet Green Peppers (220%).
|Vitamin C in 100g||Per cup (165g)||Per fruit (55g)|
|P228.3mg (381% DV)||376.7mg (628% DV)||125.6mg (209% DV)|
3Dark Green Leafy Vegetables (Kale)
|Vitamin C in 100g||Per cup chopped (67g)|
|120mg (200% DV)||80.4mg (134% DV)|
Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped): Turnip Greens (55%), Swiss Chard (18%), and Spinach (14%).
|Vitamin C in 100g||Per cup, sliced (180g)||Per fruit (69g)|
|92.7mg (155% DV)||166.9mg (278% DV)||64mg (107% DV)|
Gold Kiwi are also High in Vitamin C (%DV per fruit): (151%).
|Vitamin C in 100g||Per cup chopped (92g)|
|89.2mg (149% DV)||81.2mg (135% DV)|
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125%), Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%).
|Vitamin C in 100g||Per cup sliced (166g)||1 large strawberry (18g)|
|58.8mg (98% DV)||97.6mg (163% DV)||10.6mg (18% DV)|
Other Berries High in Vitamin C (%DV per cup): Raspberries (54%), Blackberries (50%) and Blueberries (24%).
7Citrus Fruits (Oranges)
|Vitamin C in 100g||Per cup, sections (180g)||Per orange (131g)|
|53.2mg (89% DV)||95.8mg (160% DV)||69.7mg (116% DV)|
Other Citrus Fruit High in Vitamin C (%DV per fruit): 1/4 Pomelo (155%), Lemon (74%), Clementine (60%), and 1/2 Grapefruit (57%).
|Vitamin C in 100g||Per cup (240g)||Per 2 tomatoes (246g)|
|22.8mg (38% DV)||54.7mg (91% DV)||56.1mg (93% DV)|
2 medium tomatoes contain just 44 calories and 0.3 grams of fat.
9Peas (Mange Tout-eat whole)
|Vitamin C in 100g||Per cup (63g)||Per 10 pods (34g)|
|60mg (100% DV)||37.8mg (63% DV)||20.4mg (34% DV|
Other Peas High in Vitamin C (%DV per cup): Green Peas (97%), and Frozen Peas cooked (59%).
|Vitamin C in 100g||Per cup pieces (145g)||1 small papaya (157g))|
|60.9mg (102% DV)||88.3mg (147% DV)||95.6mg (159% DV)|
Other Fruits High in Vitamin C (%DV per cup, chunks or balls): Mango (100%), Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%).”