Most of us don’t eat enough fruits or vegetables this time of year, but we need a good source of vitamin C to ward off colds.
You can still get your daily dose of vitamin C in winter no matter where you live. Here are a few choices:
While they’re not available in every grocery store this time of year, papayas seem to be fairly accessible and affordable in most grocery stores. Obviously if you’re reading this from Alaska you’ll probably want to move on to the next options on the list. Papaya packs 168 milligrams of vitamin C per fruit and they top the list of sources of vitamin C.
You may wish to start adding more broccoli to your diet when you learn that it contains over a hundred milligrams of vitamin C per cup. Don’t boil it though since the vitamin C will be lost to the cook water. Instead, lightly steam it, eat it raw with your favorite veggie dip, roast it or saute it in a stirfry.
At 97 milligrams of vitamin C in a single cup of Brussels sprouts, these miniature cabbage-like veggies make a great addition to your winter meals. Like broccoli, do not boil the or you’ll lose the vitamin C but roasting them is a great way to enjoy these vegetables. Chop in half, toss in a small amount of olive oil and bake at 350 for 30 minutes.
One medium grapefruit typically contains 88 mg of vitamin C, making it time to add it back to your morning regime, afternoon snack or to enjoy as a delicious fresh juice. Forget the bottled stuff, most of the vitamin C is lost in the processing even before it gets to you.
Oranges are excellent source of vitamin C. An average size orange contains about 70 mg of this important immune-boosting nutrient.
A single 2-inch long kiwi fruit contains 64 mg of vitamin C, making them an excellent source of vitamin C.
Cauliflower contains 54 mg of vitamin C in a cup. Again, don’t boil the vegetable, favoring instead roasting, raw, steamed, or sautéed. If you haven’t tried tossing cauliflower florets in a bit of olive oil and adding a pinch of sea salt and roasting in the oven for about 30 minutes at 350 degrees, you’re in for a treat.
Overlooked as nothing more than a garnish, it’s time to start enjoying more parsley. It contains 40 mg of vitamin C in a half cup of chopped parsley. Add chopped parsley to some cooked quinoa, some mild onions, and tomatoes and dress with a garlicky vinaigrette made with lemon juice and olive oil and you’ve got yourself a delicious tabbouleh salad.