Spring is coming! Many of us get more energy and happiness when the days are suddenly longer and the sun is shining more, but unfortunately, spring comes always with a flu wave. The weather is changing constantly from warm to cold and back, and our bodies and brain are busy processing the increased amounts of light.
To help ourselves to struggle with the season change and overcome sickness, it is time to boost our bodies with a lot of vitamin C! Vitamin C works as an antioxidant in our body, and it might shorten the length of being sick and reduce the symptoms. Vitamin C also aids absorption of iron and boost the synthesis of collagen in our skin.
Many people think about oranges when it comes to vitamin C, but the truth is that there are many other vegetables and fruits that have much more vitamin C than oranges.
Here is a list of what you should be eating if you want to maximize your vitamin C intake. All these vegetables have more vitamin C than oranges in 100 grams. The daily requirement for healthy adults is 75 g for women and 90 g of vitamin C for men.
- Chili peppers: A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C (242 mg in 100 grams), plus vitamin B6, magnesium, and iron
- Red bell pepper: A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange (128 mg in 100 g)
- Kale: A one-cup serving of this trendy superfood provides 80.4 mg of vitamin C (120 mg in 100g), and also huge amounts of vitamin A and folate
- Broccoli: 100 grams of broccoli provides 148 % of daily vitamin C requirement: 89 mg of vit C in 100 g. Besides vitamin C, broccoli is a good source of potassium and vitamins A and B6
- Brussels sprouts: These little cabbages are loaded with cancer-preventing phytonutrients and fiber, and 85 mg of vitamin C in 100 g
- Papaya: A one-cup serving of this exotic fruit delivers 88.3 mg of vitamin C (70 mg in 100 g), and is also good source of vitamin A
- Kohlrabi: Kohlrabi is related to cabbage and broccoli and looks similar to a turnip. This mildly sweet vegetable has 62 mg of vitamin C per 100 g and only 27 kcal. So perfect to snack on any time of the day!
- Strawberries: A cup of this superfruit contains 84.7 mg of vitamin C (58,8 mg on 100 g), plus healthy doses of folate. Strawberries may also help whiten your teeth naturally!
Remember to listen to your body and take the time to relax if you feel tired or overwhelmed. If you get sick, remember to take rest and don’t exercise as long as you don’t feel good again. GoodBoost to your day everyone!