In the midst of winter season that is cold one day and warm the next, staying healthy becomes a difficult challenge. Not to mention the craziness over H1N1 swine flu virus that has/had the nation in a frenzy over whether or not you would actually live through this “pandemic.”
I’ve read or heard about more people being seriously injured after getting the vaccine then I did about deaths. In fact the CDC just released this bit of information recently, “The proportion of deaths attributed to pneumonia and influenza (P&I) based on the 122 Cities Report decreased over the previous week and remains below what is expected for this time of year.” But this post isn’t about my views on swine flu and vaccinations.
When we get sick we instantly think of taking massive doses of vitamin C to get well again. While vitamin C alone won’t prevent you from getting sick, it does do the following:
Much like the immune system itself, which operates at a cellular level, the hardworking vitamin C reaches every cell of the body. The concentration of vitamin C in both blood serum and tissues is quite high.1 In fact, this nutrient plays a major role in the manufacture and defense of our connective tissue, the elaborate matrix that holds the body together. It serves as a primary ingredient of collagen, a glue-like substance that binds cells together to form tissues.
Vitamin C helps some of our most important body systems. First and foremost, it helps the immune system to fight off foreign invaders and tumor cells. Vitamin C also supports the cardiovascular system by facilitating fat metabolism and protecting tissues from free radical damage, and it assists the nervous system by converting certain amino acids into neurotransmitters.
The skin, teeth and bones also benefit from vitamin C’s collagen-forming and invader-resisting properties; this vitamin contributes to the maintenance of healthy bones, the prevention of periodontal disease and the healing of wounds. It even serves as a natural aspirin, of sorts, by combating inflammation and pain, according to Formula For Life. It accomplishes this task by inhibiting the secretion of the prostaglandins that contribute to such symptoms. from Gary Null
Whether or not the vitamin has a direct effect on disease seems to still be in question (along with some recent studies about Vitamin D being a more effective disease fighter). As you’re browsing through Shoprite or Pathmark in Ramsey you might wander into the vitamin aisle and notice the assortment of C pills. In my cabinet right now we have 1,000 mg tablets which Dasha starts forcing down our throats if anyone even sneezes.
But did you know that the RDA (recommended daily allowance) is just 75-90mg for adults and 110-125 mg for adult smokers. It seems that the recommended daily intake for this vitamin are not decided upon. The Vitamin C Foundation recommends 3,000 mg per day and the Linus Pauling Institute says 400 mg per day is the limit. I would generally say 500 mg per day is sufficient.
But do you have to pop some pills to get your Vitamin C in? Its the easy way sure, but what if you knew a ton of sources to get vitamin C the natural way? Not to mention all the other added vitamins and minerals that come from eating real food. So here goes your list of foods with their vitamin C amount.
All foods are assumed a 100 g serving size which is almost 5oz or roughly 1/4 cup.
- Hot green chili peppers – 242 mg
- Guavas – 228 mg
- Sweet yellow peppers – 183 mg
- Sweet green peppers – 177 mg
- Sweet red peppers – 163 mg
- Orange juice from concentrate – 138 mg
- Orange peel – 136 mg
- Parsley – 133 mg
- Kale – 120 mg
- Grapefruit juice – 120 mg
- Broccoli – 93 mg
- Kiwi – 93 mg
- Apple juice – 89 mg
- Cauliflower – 88 mg
- Brussels sprouts – 85 mg
- Banana pepper – 83 mg
- Ground cloves – 81 mg
- Saffron – 81 mg
- Lemon – 77 mg
- Cayenne pepper – 76 mg
- Paprika – 71 mg
- Chili powder – 64 mg
- Papaya – 62 mg
- Basil – 61 mg
- Turnip greens – 60 mg
- Strawberries – 59 mg
- Red cabbage – 57 mg
- Pineapple – 56 mg
- Raw orange juice – 50 mg
- Clementines – 49 mg
- Florida oranges – 45 mg
- Jalapeno peppers – 44 mg
- Serrano peppers – 44 mg
Resource: www.nutritiondata.com
Thats 33 foods that contain at least half your daily recommended intake of vitamin C. Most also contain very few calories, so eat away. You probably noticed the richness of peppers so if you’re looking for a great way to get in a large amount of peppers into one meal, then check out this healthy recipe.
Do any of these surprise you? Any that you eat regularly? What other information might you want to know about.
