Eat more of these vitamin C-rich foods to build your body’s defense against common cold and flu.
If you drink a glass of orange juice each time you start sniffing in order to get more Vitamin C – you may be onto something. However, the research found that Vitamin C intake cannot actually prevent colds – well, it may help a little reduce the severity of the symptoms and shorten the length of time you’re ill 1 . But in spite of their status for being laden with 69.7 mg of Vitamin C – a dose that a medium orange can provide – is lesser than many other common vegetables and fruits.
In order to get the ultimate Vitamin C hit – load on the following superfoods:
Yellow bell peppers are considerate as one of the greatest source of Vitamin C (100 grams of bell peppers provide 183.5 mg, 306% DV of Vitamin C). 1/2 of diced or chopped chili peppers brings 107.8 mg of vitamin C. Moreover, according to the scientists from the University of Buffalo – capsaicin, the compound responsible for the spicy, hot taste of the chili peppers can help relieve muscle and joint pain 2 . Sweet green peppers (220% DV) and sweet red peppers (349% DV) are other peppers high in Vitamin C.
This nutrition powerhouse provides a punch of filling fiber and 132 mg of vitamin C for just 30 calories per serving. Moreover, studies show broccoli might have cancer preventing possessions. 3
In addition to 7 times the recommended dose of vitamin K and 2 times the recommended daily intake of vitamin A, a 1-cup serving of kale delivers 80.4 mg of vitamin C. This remarkable veggie also offers a sizeable dose of fatty acids and essential minerals.
Just 1 cup of this sweet, delicious fruit delivers 84.7 mg of vitamin C, along with a healthy dose of folate and some other powerful compounds found to promote cardiovascular health. Plus, strawberries could help whiten your teeth naturally.
Scientists found that consuming papaya could help clear the sinuses, strengthen the bones, and brighten the skin 4 . A 1-cup serving offers around 88.3 mg of vitamin C.
- Brussels sprouts
Brussels sprouts are full of fiber and cancer-preventing phytonutrients, not to mention the high amount of Vitamin C (around 74.8 mg). In case you’re turned off by their pretty bitter taste – you can roast them in order to draw out their natural sweetness.
- Kiwi (Green)
Two kiwis (1 NLEA serving of kiwi) provide 137.2 mg of vitamin C. This fruit is also rich in copper and potassium.
Whether you mash it, steam it, or roast it, consuming a little head of cauliflower offers you a 127.7 mg dose of vitamin C, plus 5 grams of protein and 5 grams of fiber.
Besides 78.9 mg of vitamin C, this tropical fruit contains bromelain, which is a digestive enzyme that assists break down foods and eliminate bloating. This potent enzyme also acts as an anti-inflammatory, which can help you get better faster after a tough exercise.
Mango offers around 122.3 mg of vitamin C. It is also a good source of vitamin A, which as vitamin C plays a significant role in immunity and keeps your eyes healthy.
Tomatoes are also one of the best sources of Vitamin C. Two medium tomatoes have 0.3 grams of fat and just 44 calories. A tomato soup in the cold days can be a great boost of vitamin C. It can help to improve your immune system and save you from viruses and the common cold.
Foods highest in Vitamin C are powerful antioxidants that can help decrease oxidative stress to the body and may lower the risk of cancer. Vitamin C is a vital nutrient required by the body for the maintenance and development of cartilage, blood vessels, and scar tissue.
High vitamin C foods include dark leafy greens, bell peppers, citrus fruits, berries, broccoli, peas, papaya, mango, kiwi, and tomatoes. The current daily value (DV) for Vitamin C is 60 mg.