Vitamin C your way to health

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.

Chilli Peppers

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 painScreen Shot 2014-11-25 at 14.07.47

Red and Green Bell Peppers

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 fiberScreen Shot 2014-11-25 at 14.08.44


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.Screen Shot 2014-11-25 at 14.11.03


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.Screen Shot 2014-11-25 at 14.11.58


Research shows that eating papaya can help clear your sinuses, brighten your skin, and strengthen your bones. A one-cup serving delivers 88.3 mg of vitamin C.Screen Shot 2014-11-25 at 14.12.57


A cup of these natural teeth whiteners contains 84.7 mg of vitamin C, plus healthy doses of folate and other compounds shown to promote heart healthScreen Shot 2014-11-25 at 14.13.41


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. Screen Shot 2014-11-25 at 14.15.50

Brussel Sprouts

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. Screen Shot 2014-11-25 at 14.18.23Pineapple

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.Screen Shot 2014-11-25 at 14.22.50


2 Kiwi fruits boasts 137.2 mg of vitamin C. This green with a furry skin is also rich in potassium and copper.Screen Shot 2014-11-25 at 14.20.50


Not only does mango have a whopping 122.3 mg of vit c but it is also high in vitamin A which is great for skin health, your immune system and your peepers. Screen Shot 2014-11-25 at 14.22.02

Which of these is your favourite?

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All information from www.health.com

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