To pack the ultimate vitamin C punch and give your diet more variety, fill up on these 10 superfoods.
1. Papaya
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.
2. 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 pain.
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 provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids.
3. Broccoli
This cruciferous veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, researchers show broccoli may have cancer-preventing properties.
4. Kale
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.
5. Strawberries
A cup of this superfruit contains 84.7 mg of vitamin C, plus healthy doses of folate and other compounds shown to promote heart health. Another unexpected benefit of strawberries? They may help whiten your teeth naturally.
6. Pineapple
In addition to 78.9 mg of vitamin C, pineapple contains 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.
7. Mango
Taste the tropics for a 122.3 mg boost of vitamin C. Mango is also a great source of vitamin A, which like vitamin C plays a key role in immunity and additionally keeps your eyes healthy.
8. Cauliflower
Whether you roast it, steam it, or mash it, eating 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.
9. Little cabbages
These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. If you’re usually turned off by their bitter taste, bring out their natural sweetness by roasting them.
10. Kiwi
One serving of kiwi (about 2 fruits) boasts 137.2 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper.
source: health.com
