11 Fruits and Veggies High in Vitamin C

Oranges, also called sweet oranges, are among the world’s most popular fruits and popular for their vitamin C content. Juicy and sweet, oranges make the perfect snack and add a special tang to many recipes.

Studies have shown that consuming vitamin C can’t actually prevent colds.  However, I am sure some of you have experienced yourself that the consumption vitamin C-rich fruits when you have colds or flu can actually reduce the duration and severity.

Renowned for its concentration of vitamin C, a medium orange 131 g contains 69.7 mg vitamin C, equivalents to 116% Daily Values (DV), which is actually less compared to that of many other common fruits and veggies.

Compare: 100 g contains 53.2 mg vitamin C and 88% DV

Ridiculous Measurements

The followings are 12 fruits and veggies containing vitamin C. Most writers compare the vitamin C contents of fruits and veggies by using per serving quantities, which may vary greatly as some serving can be so large that it is hard to be considered as standard serving.

The large serving quantities used seemed to have purposely been designed so that the fruits and veggies used to compare their vitamin C contents with that of oranges always show higher levels of vitamin C.

For that reason, I also include vitamin C content and DV for a hundred gram of each item so that you can draw your own conclusions.

Papaya

Papaya, is a lozenge tropical fruit, often seen in orange-red, yellow-green and yellow-orange hues, with a rich orange pulp.

This deliciously sweet with musky undertones and butter-like consistency fruit was reputably called the ‘fruit of the angels’ by Christopher Columbus.

The fruit is packed with all sort of nutrients that act as antioxidants and anti-inflammatory.

A one-cup serving (145 g) of ripe papaya delivers 88.3 mg of vitamin C, equivalents to 144% Daily Values (DV).

Compare: 100 g contains 60.9 mg vitamin C with 101% DV

Pineapple

If you have a chance to visit Thailand, try eating some pineapple before or after breakfast as the sweetest pineapple you might have ever tasted is grown in this country. In most major cities of the country, it is sold in early morning until late night by local street peddlers.

Pineapple contains bromelain, a digestive enzyme that helps digest food especially proteins. It helps promote overall digestion and reduce bloating.

Bromelain acts as a natural anti-inflammatory and antibacterial that can help you recover faster from sore throats or coughs. A study has shown that bromelain may have the potential in treating asthma.

A cup, chunk (165 g) pineapple contains 78.9 mg vitamin C with 131% DV.

Compare: 100 g contains 47.8 mg vitamin C with 79% DV.

Kiwi

This fruit is typically associated with New Zealand, maybe due to its similar name to the native bird of that country, but is actually the national fruit of China. Besides being a great source of vitamin C, it also contains fiber and a high amount of

Besides being a great source of vitamin C, it also contains fiber and a high amount of beta-carotene, vitamin E as well as magnesium.

A serving (about 2 fruits, 148 g) delivers 137.2 mg vitamin C with 228% DV

Compare: 100 g contains 92.7 mg vitamin C with 154% DV.

Chili peppers

Chilli peppers are one the most important veggies used in almost all Thai cooking which is thought to be the reasons why Thai people maintain good health.

Capsaicin, the chemical compound that makes chili peppers hot, promotes digestion and better blood circulation. It also helps relieve joint and muscle pain. Its antioxidant properties are thought to help detoxification.

A half cup, chopped/diced of chili peppers offer 107.8 mg vitamin C with 180% DV.

Compare: 100 g contains 143.7 mg vitamin C with  239% DV.

Green Bell Pepper

Green bell pepper contains bioflavonoids, carotenoids, and hydroxycinnamic acid, all of which are potent antioxidants, anti-inflammatory, and anticancer. It also contains capsaicin as in chili peppers. Vitamin C and carotenoids are said to increase when the fruit ripens.

A cup of chopped green bell pepper contains 119.8 mg vitamin C with 199% DV.

Compare: 100 g contains 80.4 mg vitamin C with 134% DV.

Strawberries

Besides having high vitamin content, strawberries have many beneficial compounds, including fiber, bioflavonoids, terpenoids, phenolic acids, hydroxycinnamic acids, and hydroxybenzoic acids, all of which act as antioxidants, anti-inflammatory, and anticancer. They are also exceptionally high in vitamins and minerals.

A cup (whole 144 g) of the superfruit contains 84.7 mg of vitamin C with 144% DV,

Compare: 100 g contains 58.8 mg vitamin C with 97% DV.

Broccoli

Brocolli is the most studied veggie for its antioxidant, anti-inflammatory, and anticancer properties that are attributed to glucosinolate contents.

It provides 132 mg of vitamin C and 220% DV for a NLEA serving (148 g).

Compare: 100 g contains 89.2 mg vitamin C and 148% DV.

Brussel sprouts

Brussel sprouts are cousins to broccoli and also packed with glucosinolates. They contain 74.8 mg vitamin C and 124% DV for every cup of 88 g.

Compare: 100 g contains 85 mg vitamin C with 141% DV.

Cauliflower

Cauliflower is another cruciferous veggie that has medicinal properties similar to Brussel sprouts.

1 head small 4” diameter (265 g) contains 127.7 mg vitamin C with 212% DV.

Compare: 100 g contains 48.2 mg vitamin C with 80% DV.

Kale

Kale or borecole in one of its kind, unique leafy greens rich in polyphenolic bioflavonoids as well as carotenoids such as lutein, zeaxanthin, and beta-carotene as well as many minerals and vitamins. Like other cruciferous veggies, it also contains glucosinolates.

A one-cup (67 g) serving of kale provides 80.4 mg of vitamin C with 134% DV.

Compare: 100 g contains 120 mg vitamin C with 200% DV.

Mango

The world production of mango is 18 million tons annually and considered a popular tropical fruit. Besides vitamin C, it also contains bioflavonoids, organic acids, beta-carotene and other carotenoids, B vitamins, and minerals such as copper.

It contains a 122.3 mg of vitamin C with 203% DV for every 336 grams (a fruit without refuse).

Compare: 100 g contains 36. 4 mg vitamin C with 60% DV.

Take Home Message

Each type of fruits and veggies offers diverse nutrients with its unique nutrient density. Therefore, in order to achieve balanced nutrients, it’s better to buy and serve different types of fruit and vegetables.

When buying fruits and veggies that are in season, make sure you always choose freshness and quality as top priority. You should let colors guide you (to get a different combination of nutrients), try something new (try new recipes and buy new fruits and veggies), and eat with the seasons (to make sure your body get a healthy mix of nutrients and phytochemicals).

 

11 Fruits and Veggies High in Vitamin C

The Weird Reason Some People Are Allergic to Fruits and Veggies

My mouth sometimes itches after I eat produce. Could I be reacting to the pesticides?While some studies have linked the rise in food allergies to exposure to particular pesticides over time, it’s very rare to have a true allergic reaction to the pesticide residues that can remain on produce. That said, allergies are very individual, and there’s no harm in trying out certified organic produce—which is free of synthetic pesticides—to see if that does the trick.If going organic doesn’t help, though, it is possible to be allergic to the fruits and vegetables themselves. Some people have what’s called oral allergy syndrome, meaning they get reactions to certain proteins found in various fruits and vegetables. RELATED: Your 12 Worst Allergy MistakesFor example, bananas, avocados, kiwis, and more can cause cross-reactions in people who are allergic to latex—an allergy you may not realize you have if you’re not, say, a health care worker or someone who wears a lot of rubber gloves. Those who have allergies to birch, ragweed, or grass pollens may react to things like hazelnut, peaches, celery, sunflower seeds, and zucchini, to name a few.An allergist can do skin or blood tests to see which protein is causing your cross-reactions, and that can help you pinpoint foods to stay away from. Some people find that their symptoms occur only during allergy season or that they can, for example, eat apple pie without an issue but can’t bite into a fresh apple. That’s because cooking with high heat breaks down the problem proteins that cause the cross-reactions. RELATED: 11 Weird Things That Make Seasonal Allergies WorseItchiness may seem like a minor symptom now, but it’s very important to sleuth out your triggers with your doctor and avoid the ones that bring it on. Even if you’ve had only a mild reaction in the past, in rare cases your reactions could lead to anaphylaxis, a dangerous type of reaction that can cause a severe drop in blood pressure and constricted airways.Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine. Meet Dr. Raj at the Health Total Wellness Weekend at Canyon Ranch in May 2015. For details, go to Health.com/TotalWellness.

The Weird Reason Some People Are Allergic to Fruits and Veggies

2016 Dirty Dozen & Clean Fifteen- Most & Least Pesticide Contaminated Fruits & Vegetables

If you’re looking fresh fruit and vegetables for this season, it would be better to look at this year’s 2016 Dirty Dozen and Clean Fifteen – a list of Environmental Working Group (EWG’s). If you’re eating any fruit and vegetables, you may be ingesting 146 pesticides, according to a new report from the Environmental Working Group.

 2016 Dirty Dozen

Strawberries
Apples
Nectarines
Peaches
Celery
Grapes
Cherries
Spinach
Tomatoes
Sweet bell peppers
Cherry tomatoes
Cucumbers

2016 Dirty Dozen Key Findings-:

-More than 98% of strawberry, peaches, nectarines, and apples tested positive for at least one pesticide residue.
-The average potato had more pesticides by weight than any other produce.
-Single grape and a sweet bell pepper sample contained with 15 pesticides.
-Strawberries showed upto 17 different pesticides.

Health Risks of Pesticides

Pesticides are toxic and different pesticides have been linked to a variety disease, including hormone disruption, cancer and brain toxicity, respiratory problems, memory disorders, skin conditions, depression, birth defects and neurological conditions such as Parkinson’s disease.

EWG’s Clean Fifteen list of produce least likely to hold pesticide residues.

2016 Clean Fifteen:

Avocados
Sweet corn
Pineapples
Cabbage
Sweet peas
Onions
Asparagus
Mangoes
Papayas
Kiwi
Eggplant
Honeydew Melon
Grapefruit
Cantaloupe
Cauliflower

Clean Fifteen Key findings-:

-Avocados were the only 1% of avocado samples showed any pesticides.
-89% of pineapples, 81% of papayas, 78% of mangoes, 73% of kiwi and 62% of cantaloupes had no pesticides.
-No fruit from the Clean Fifteen tested positive for more than 4 types of pesticides.
-Multiple pesticide residues are extremely rare on Clean Fifteen.

Can Pesticides Be Washed Away?

No, not entirely. According to the National Pesticide Information Center, washing fruit and vegetables doesn’t completely remove pesticide. Also, although some pesticides are found on the surface of foods, other taken up through the roots and into the plant and cannot be removed. If pesticides are present on the surfaces of your fruits and vegetables, you can remove a substantial amount of those surface pesticides.

Sources:

–https://www.ewg.org/foodnews/summary.php

–https://draxe.com/2016-dirty-dozen/

–http://www.mindbodygreen.com/0-13571/12-fruits-veggies-with-the-most-pesticides-2014-dirty-dozen.html

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2016 Dirty Dozen & Clean Fifteen- Most & Least Pesticide Contaminated Fruits & Vegetables

Sugar Apples: ten Exceptional Overall health Advantages Of Eating This Incredible Fruits

Sugar apple also known as “Sweetsop”, This fruit is native to West Indies, Central America, Peru and Mexico. It is very sweet, creamy and tasty fruits with a taste resembling a combine amongst a coconut and a pear. Sugar apples are wealthy in anti-oxidants like vitamin C, which help get rid of totally free radicals from the body. Sugar apples also wealthy in calcium, magnesium, iron, niacin and potassium.

10 Exceptional Well being Positive aspects Of Consuming Sugar Apples

Asthma

Due to high content of Vitamin C, it will help stop asthma. The potent antioxidants will support fight the free of charge radicals in your body.

High Blood Pressure

It has potassium degree which assists to regulate your blood strain by controlling sodium in your entire body, consequently trying to keep your blood stress beneath management.

Healthy eyes

Vitamin A has antioxidant properties, it protects the cells of the cornea and retina from harmful cost-free radicals. As a consequence its increase our eye sight.

Strengthens Bones

Sugar apples are excellent sources of magnesium, like calcium, magnesium also strengthen your bones and ward off osteoporosis. Magnesium operates by activating vitamin D, a nutrient so vital since it promotes calcium absorption by the bones.

Cholesterol Amounts

Sugar apples rich in Vitamin B3 or niacin, it is an powerful agent to improve the very good cholesterol in your entire body.

Thyroid

It is located that sugar also include copper, the trace element that is critical for the creating of thyroid hormone, and effective for thyroid control.

Improve your power

Sugar apples include vitamin B1. This vitamin helps to convert meals into energy your entire body may possibly use.

Controls diabetes

A lot of diabetics folks, who are afraid from having anything at all sweet, can take a signal of relief as the fiber existing in this fruit slows down the absorption of sugar in the entire body.

Reduced Threat Of Heart Assault

Sugar apples include magnesium, which reducing the danger of heart. That’s due to the fact magnesium helps relax the cardiac muscle groups, trying to keep them from being overworked.

Cure anemia

Folks, who have iron deficiency, must have to eat sugar apples, it curing anemia with its iron rich properties.

Sources of post consist of:

http://www.fruitsinfo.com/SugarApple-fruit.php

http://www.whyfoods.com/fruits-eating-rewards-sugar-apple.php

http://www.livestrong.com/post/549365-what-are-the-health-advantages-of-sweetsop/

Read through: 7 Cancer Curing Spices That Are Generally Located In Each and every Kitchen

Sugar Apples: ten Exceptional Overall health Advantages Of Eating This Incredible Fruits

Salmonberries: Nutritious Fruits from the West Coast

The salmonberry (Rubus spectabilis) is a plant native to the western coastlines of North America. It bears yellow, orange, and red fruits of the exact same identify, which resemble raspberries in construction and were treasured by the American Indians for their sweet taste and medicinal properties. Salmonberries had been usually eaten with salmon, therefore their title, despite the fact that they are also referred to as Alaskan berries, thimbleberries, and Russian berries.

Unusually substantial in manganese – a hundred grams of raw salmonberries include 1.1 milligrams of manganese, which is 55 % of our advisable every day consumption. This is an definitely gigantic volume, and couple of other fruits can compare to it. Manganese is an critical antioxidant that regulates blood sugar ranges, alleviates PMS signs and symptoms, aids vitamin absorption, maintains the metabolism, improves digestive function, and – like all antioxidants – neutralizes free of charge radicals. As a result, if you endure from diabetes, a sluggish metabolism, or digestive problems, salmonberries are a very good choice of fruit.

Good source of vitamin A – one hundred grams of raw salmonberries incorporate ten % of our RDI of vitamin A, which is one of the best nutrients for selling superior vision. It also guards us from age-associated ocular circumstances like glaucoma, macular degeneration, and cataracts. Additionally, vitamin A maintains correct moisture retention in the skin, as a result avoiding psoriasis, acne, wrinkling, and keratinization (a approach of skin hardening). Consequently, researchers consider salmonberries and other vitamin A-rich meals to be “anti-aging” food items.

Very good source of vitamin C – Salmonberries are reasonably large in vitamin C (15 percent of our RDI per a hundred grams), which is also an antioxidant and plays an critical function in the manufacturing of collagen, the main structural protein in connective tissues. Suitable amounts of vitamin C in our bodies ensure swift healing from wounds, healthier bones and teeth, and a good defense against illnesses and illnesses (which includes the typical cold). Vitamin C is also linked to decreased lead toxicity, treatment for hypertension, suitable blood vessel dilation, and – like vitamin A – enhanced eye health.

Wealthy in vitamins E and K – You are possibly noticing a trend here: salmonberries are rich in vitamins. Yes, one hundred grams of them also include 1.six milligrams of vitamin E (eight percent of our RDI), and 14.eight micrograms of vitamin K (18 percent of our RDI). We all know that vitamin E – most frequently found in nuts, oils, and seeds – advantages our skin and cells, but less is known about vitamin K due to its rarity. Vitamin K, in quick, seems soon after the blood. It maintains a healthier clotting method, prevents the blood vessels from calcifying, and controls bleeding. Deficiencies in vitamin K (which are even far more common than deficiencies in vitamin D) end result in bleeding gums and noses, and blood in stools. Consequently, it is important not to overlook this vital nutrient.

Broad spectrum of trace minerals – 100 grams of salmonberries also include amongst one particular and 4 percent of our RDI of calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, and copper. Like all nutrients, these trace minerals work in synergy rather than isolation, and have a tendency to the body’s organic processes. They also support absorption of each and every other (for instance, magnesium aids us soak up calcium, while copper helps us soak up iron). This is why organic foods are often much better than vitamin tablets their nutritional profiles are self-contained and complementary.

Michael Ravensthorpe is an independent writer whose study interests incorporate nutrition, different medication, and bushcraft. He is the creator of the website, Spiritfoods, via which he promotes the world’s healthiest foods.

Salmonberries: Nutritious Fruits from the West Coast

Ground Cherries: Sweet Small Fruits Bursting with Nutritional vitamins

Ground cherries (also called husk cherries and cape gooseberries) are tiny, orange fruits that grow within thin, lantern-like husks. They belong to the nightshade family, and are native to temperate and subtropical regions during the globe, such as North America. Regardless of their identify, ground cherries are much more closely related to tomatoes than cherries, and their sweet, refreshing taste – comparable to that of strawberries – lends them properly to salads, desserts, jams, and juices.

Ground cherries are common with gardeners because they increase in most types of soil (such as poor good quality soil), even though they are equally cherished for their well being benefits.

Rich in vitamin A – one hundred grams of ground cherries incorporate 720 international units of vitamin A, which is 14 percent of an adult’s suggested daily intake. Vitamin A is necessary for sustaining excellent vision and skin well being, boosting immune function, and gene transcription. It is also an antioxidant, which means that it can neutralize the damaging effects of free radicals, thereby shielding us from cancer and degenerative diseases like macular degeneration, rheumatoid arthritis, and cystic fibrosis.

Very good supply of vitamin C – 100 grams of ground cherries provide us with eleven milligrams of vitamin C, which is 18 percent of our RDI. Vitamin C is a water-soluble nutrient that is required for collagen production (which, in turn, quickens the body’s ability to fix wounds), reducing blood stress, guaranteeing the correct dilation of blood vessels (therefore protecting us from ailments like atherosclerosis and congestive heart failure), fighting cataracts, and boosting the immune program. Like vitamin A, vitamin C is also an antioxidant that guards us from totally free radical damage.

B-vitamin complex – one hundred grams of ground cherries include various amounts of specific B-vitamins, including thiamine (.110 milligrams, or seven.3 percent of our RDI), riboflavin (.040 milligrams, or two percent of our RDI), and niacin (two.800 milligrams, or 14 percent of our RDI). Despite the fact that the B-vitamins work as a team, they do have particular functions: Thiamine is needed to maintain a wholesome nervous technique (and is thus nicknamed the “anti-stress” vitamin), riboflavin is needed to facilitate cell growth and fix, and niacin is necessary for DNA restore and sustaining vitality levels.

Fat loss properties – 1 a hundred gram (three.five ounce) serving of ground cherries offers us with a mere 53 calories and a single gram of excess fat. As a end result, you can freely add as a lot of of these cherries to your diet regime with no worrying about excess weight obtain. Also, like all fruits, they incorporate respectable ranges of fiber, which tends to make you come to feel fuller and significantly less inclined to overeat.

A single 100 gram serving of ground cherries also gives us with 9 milligrams of calcium (a single percent of our RDI), one milligram of iron (6 % of our RDI), 40 milligrams of phosphorous (4 % of our RDI), and 1.9 grams of protein. The cherries are also free from sodium and cholesterol, and incorporate a minimal glycemic index score, generating them appropriate for diabetic and pre-diabetic folks.

Michael Ravensthorpe is an independent writer whose investigation interests include nutrition, substitute medication, and bushcraft. He is the creator of the internet site, Spiritfoods, by way of which he promotes the world’s healthiest foods.

Ground Cherries: Sweet Small Fruits Bursting with Nutritional vitamins