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

Iron-rich foods:

  • 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
  • Liver
  • Artichokes

Fruits with the highest sources of vitamin C include:

  • Cantaloupe
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, cranberries
  • Watermelon

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%).

4Kiwi (Green)

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%).

6Berries (Strawberries)

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%).

8Tomatoes (Cooked)

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%).”

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