25th November 2014
Posted by: Bridget Okeeffe
The bug is here. I have friends dropping like flies and two meetings were recently cancelled due to winter sniffles. As soon as the temperature drops and the heating goes all sorts of bugs seem to come out of every crevasse. It’s important to keep your immune system up and your body fighting fit if you are determined to get yourself in great shape for your wedding day. Not only will you look your best, that’s a given, but you will also feel amazing. What better way to do this than to boost your levels of vitamin C. Most people think that oranges are the be all and end all when it comes to a one stop shop for the immune boosting vitamin but here are 11 fruit and veg that trump the round citrusy breakfast delight.
A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C. Plus, researchers from the University of Buffalo found that capsaicin, the compound that makes chili peppers hot, may help relieve joint and muscle pain.
A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, the red pepper at 190 mg (nearly 3x that of an orange), but at 120 mg, it’s still 200% of your recommended daily allowance. Green bell pepper is also a great source of fiber.
In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids.
This veg provides 132 mg of vitamin C plus a heap of fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.
There are so many different ways you can prepare this vegetable. Roasting, steaming, or mashing a small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams of fiber and 5 grams of protein.
These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. These little pocket rockets are sweeter if you roast them. Pineapple
As well as 78.9 mg of vitamin C, pineapple has bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you recover faster after a tough workout.
Which of these is your favourite?