Now when we think about vitamin C we call all guess that we’re talking about oranges, right? Well that’s not entirely the full story about this awesome vitamin. Cancer preventative, heart healthy and immune function boosting are but a few roles vitamin C plays keeping us healthy and cold free. Apart from pills and powders, fruits and veggies are our best available source for this super vitamin. Broccoli and brussel sprouts are just few places we can find a source of vitamin C but did you know that red bell peppers have almost 50% more vitamin C than oranges?
Vitamin C Filled Foods
Strawberries, cantaloupe and kiwi’s also carry this helpful vitamin and are quite difficult not to eat when you know they can help you fight off that common cold catching everyone around season changes. Just a few facts to bounce around your head about some of the foods high in vitamin C that can boost your immune system, help your heart and fight off those nasty cancer cells. Here’s an easy to read chart with all the DV’s (Daily Values) of each food that’s jam-packed with vitamin C according to the National Institutes of Health:
| Food | Milligrams (mg) per serving | Percent (%) DV* |
|---|---|---|
| Red pepper, sweet, raw, ½ cup | 95 | 158 |
| Orange juice, ¾ cup | 93 | 155 |
| Orange, 1 medium | 70 | 117 |
| Grapefruit juice, ¾ cup | 70 | 117 |
| Kiwifruit, 1 medium | 64 | 107 |
| Green pepper, sweet, raw, ½ cup | 60 | 100 |
| Broccoli, cooked, ½ cup | 51 | 85 |
| Strawberries, fresh, sliced, ½ cup | 49 | 82 |
| Brussels sprouts, cooked, ½ cup | 48 | 80 |
| Grapefruit, ½ medium | 39 | 65 |
| Broccoli, raw, ½ cup | 39 | 65 |
| Tomato juice, ¾ cup | 33 | 55 |
| Cantaloupe, ½ cup | 29 | 48 |
| Cabbage, cooked, ½ cup | 28 | 47 |
| Cauliflower, raw, ½ cup | 26 | 43 |
| Potato, baked, 1 medium | 17 | 28 |
| Tomato, raw, 1 medium | 17 | 28 |
| Spinach, cooked, ½ cup | 9 | 15 |
| Green peas, frozen, cooked, ½ cup | 8 | 13 |
As you can see, vitamin C is widely available in so many of the foods we already have in our diet. The fact that they can keep us from getting scurvy, like old sailors of yore, is barely skimming the surface of the extent of their health benefits.
Eye Health
Studies have shown that with high intakes of vitamin C, Age-Related Muscle Degeneration of the eyes is reduced as well as a significant reduction of the risk of cataract formation by up to 70%.
Cancer Prevention
With high intakes of vitamin C antioxidants through food consumption it has been shown to positively affect many different types of cancer such as breast, lung, colon and stomach. Although the results showed more promise in the male participants, it is still held that the continued intake of the vitamin in high doses helps sustain the immune system’s ability to defend the body against harmful cells like cancer in most cases.
However you phrase it, it’s hard to find a reason not to boost your vitamin C intake after seeing all the amazing benefits it can give to us. Maybe next time you feel like munching, grab a red bell pepper and some dill cream cheese dip and keep those immune system warriors fighting at full strength.
