vitamin c Optimum wellness

C Foods

Fill your basket with these fruits and veggies to keep your vitamin C levels high this season.

By Kellee Katagi

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Vitamin C, although not the panacea for colds it was once thought to be, is still a potent antioxidant and immune-system booster you can’t afford to skimp on. Citrus fruits are an excellent source, but plenty of other produce items stealthily stock vitamin C. Here are five to regularly work into your diet.

Bell peppers. Raw red, orange and yellow varieties serve up 158 percent of your daily C needs per serving (about 10 strips), substantially more than your average orange, which provides 117 percent. Green peppers come in at an even 100 percent.

Kiwifruit. Besides delivering 107 percent of your daily recommendation for vitamin C, kiwi can also protect your DNA from oxidative damage and help you maintain a healthy acid/alkaline balance.

Broccoli. In this instance, cooked trumps raw: A half-cup of cooked broccoli contains 85 percent of your daily C requirements, compared with 60 percent for a half-cup of raw.

Brussels sprouts. You’ll get 80 percent of your daily C from a half-cup of these veggies when they’re cooked. For ideas on how to prepare them, click here.

Cantaloupe. A half-cup of this melon offers 48 percent of your daily value for C; plus, it’s high in beta-carotene, an antioxidant that sustains skin and eye health.


Super-C Salad

In addition to C-heavy kiwi, this salad employs strawberries—with 82 percent of your daily C per serving—and spinach, with nearly 15 percent.

Make it: Toss 4 cups spinach, 4 sliced strawberries, 2 kiwis (peeled and sliced) and ¼ cup walnuts. Sprinkle with feta cheese, and drizzle with a raspberry vinaigrette. Serves 4

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