Vitamin C wonders

by Joanne Henning Tedesco — 

A medium orange provides 69.7 mg, but many other fruits and vegetables provide much greater amounts.

When we think of vitamin C, our first thought is often of orange juice. A medium orange provides 69.7 mg, but many other fruits and vegetables provide much greater amounts. If you want to add more vitamin C to your diet, fill up on these superfoods.

Red and green bell peppers — A cup of chopped red bell pepper contains 190 mg of vitamin C, nearly three times that of an orange, and is a good source of vitamin A. The same amount of green bell pepper contains only 120 mg of vitamin C but is a source of fiber.

Kale — A one-cup serving of kale provides 80.4 mg of vitamin C. In addition, it provides seven times the recommended daily amount of vitamin K, twice the recommended intake of vitamin A and a sizeable dose of fatty acids and minerals.

Broccoli — A low-calorie cruciferous vegetable, broccoli provides 132 mg of vitamin C and fiber, and it may have cancer-preventing properties.

Papaya — Researchers report that eating one cup of papaya delivers 88.3 mg of vitamin C.

Strawberries — A cup of these berries contains 84.7 mg of vitamin C, plus healthy doses of folate. An unexpected benefit of strawberries is that they may help whiten your teeth naturally.

Cauliflower — A small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams each of fiber and protein.

Pineapple — In addition to 78.9 mg of vitamin C, pineapple contains bromelain, a digestive enzyme.

Kiwi — A serving of two kiwi fruits contains 137.2 mg of vitamin C and is rich in potassium and copper.

Mango — This fruit has 122.3 mg of vitamin C and is a great source of vitamin A which, like vitamin C, plays a key role in immunity and eye health.

Joanne Henning Tedesco is editor of AzNetNews.

Reprinted from AzNetNews, Volume 32, Number 6, December 2013/January 2014.