Though studies have shown that vitamin C consumption cannot actually prevent colds, loading up on the nutrient may help reduce the severity of your symptoms. But when you think of vitamin C, you inevitably think oranges.
But did you know that despite their reputation for containing lots of vitamin C, the 69.7 mg that a medium orange contains, is actually less than many other common vegetables and fruits. To load up on the ultimate vitamin C punch, fill up on these 10 vitamin C superfoods.
10 Foods High in Vitamin C:
1. Bell Peppers
Red, green, yellow and orange bell peppers contain more vitamin C than an orange, whhich ranges from 95 mg in a green to a whopping 341 mg in a yellow. It is also super low-cal, which contains just about 45 calories per cup, making them the perfect snack.
2. Brussels Sprouts
These little cabbages are full of cancer-preventing fiber, phytonutrients and 74.8 mg of vitamin C. If you do not like its bitter taste, you can bring out its natural sweetness by roasting them.
Just one cup of chopped and raw broccoli florets contains about 81 mg of vitamin C. It also contains vitamin K, which is important for bone health and proper blood clotting.
Consuming a small head of cauliflower contains 5 grams of fiber, 5 grams of protein and 127.7 mg dose of vitamin C. This is wheter or not you steam it, roast or mash it.
One-cup serving of kale contains 80.4 mg of vitamin C. This nutrition powerhouse also provides a sizeable dose of fatty acids and minerals.
Just two of these pint-sized fruits pack almost 128 mg of vitamin C. Studies have shown that kiwis help you fall asleep more quickly and improve sleep quality. This is more likely due to their high levels of serotonin, a hormone that that helps in initiating sleep onset.
Mango is a great source of vitamin A and like vitamin C also plays a key role in immunity and keeps the eyes healthy. It contains about 122.3 mg boost of vitamin C.
Studies have shown that eating papaya can help brighten your skin, clear your sinuses and strengthen your bones. Just one-cup serving contains 88.3 mg of vitamin C.
Pineapple contains about 79 mg of vitamin C per cup. Unlike other fruits, it also contains amounts of the enzyme bromelain, which can help in protein digestion.
Strawberries contains 85 mg of vitamin C per cup and a dose of manganese, which can help keep blood sugar stable. Remember to buy an organic variety.