5 Vitamin C Food Sources

As fall and winter arrive, so does the cold and flu season. And, the most widely studied nutritional remedy to fend off colds is vitamin C . Today, vitamin C continues its reputation as a potential way to mitigate the unpleasant symptoms associated with colds and flu, including congestion, sneezing, sore throat, cough and so on. Vitamin C, known as ascorbic acid, is thought to lessen the impact of colds by enhancing many immune cell functions, while destroying histamine—a compound released by cells in response to injury and in allergic and inflammatory reactions—which causes many symptoms of a cold . Vitamin C is also an antioxidant that protects against oxidative stress generated during infections . Although the subject remains controversial, many studies do show that consuming vitamin C at the first sign of illness can decrease the severity of symptoms and reduce a cold's duration by about 1 to 1.5 days—which can feel like a lifetime when you're in the throes of a cold or the flu! However, there is little evidence to support the role of vitamin C in preventing colds among members of the general population, as once thought. These conclusions are largely supported by the results of a recent literature review , in which researchers found that regular consumption of vitamin C (≥ 200 mg/day) reduced the duration of the common cold by 8% and 14% in adults and children, respectively, but it had no effect on common cold incidence in the ordinary population. If you find yourself coming down with signs of a cold or flu during the winter season, try incorporating the following five vitamin C food sources into your diet. Providing over 100% of the recommended daily value (DV) of vitamin C in a single serving, these five nutritional superstars will ensure a sufficient dose of the immune-boosting vitamin that may help you recover more quickly. Papaya Along with its deliciously sweet taste and soft, butter-like consistency, the papaya is full of nutrients required for a healthy immune system. Just one cup of the raw tropical fruit (cut into 1" pieces) packs 88.3 mg vitamin C—or 147.2% of the recommended daily value (DV). It also delivers 1378 IU of vitamin A in the form of carotenoids, which accounts for 27.6% of the recommended DV in a single serving. In addition, papaya provides a good source of folate (54 mcg per serving), fiber (2.5 g), magnesium (30 mg), potassium (264 mg), and vitamin K (3.8 mcg) . Bell Peppers Sweet bell peppers come in a wide array of radiant colors, ranging from red, yellow, and orange, to green, purple, brown, and black, and they all possess a delightful combination of crunchy texture and tangy taste. Bell peppers are an excellent vitamin C food source: one cup of sliced red bell pepper (raw) provides 195.8% of the recommended DV, or approximately 117.5 mg per cup—which is more than double the 51.1 mg of vitamin C found in a small (2-3/8" diameter) orange! Bell peppers are also a good source of vitamin E (1.45 mg), carotenoids, and other health-promoting phytonutrients Brussels sprouts Brussels sprouts are yet another excellent vitamin C food source, providing 124.7% of the recommended DV (or 74.8 mg) in just one cup of the raw cruciferous vegetable. They're also a terrific source of vitamin K, contributing 155.8 mcg per cup (or 194.8% of the recommended DV), and very good sources of folate (54 mcg), vitamin B6 (0.193 mg), and fiber (3.3 g)--among many others! . Additionally, Brussels sprouts contain numerous disease-fighting phytochemicals: as a member of the same family as cabbage, broccoli, collard greens, and kale, this small, compact vegetable not only tastes great, but also protects against the growth of tumors and DNA mutations . Grapefruit Vitamin C has become synonymous with citrus fruit, and for good reasons: Eating lots of citrus—whether that entails digging in to orange and grapefruit slices, or using lemons and limes in recipes—will provide plenty of this powerhouse nutrient. Perhaps the most underutilized of the bunch, however, is grapefruit. Grapefruits share not only a similar appearance with their better-known orange cousin; they also share many of the same nutritional benefits. Grapefruits are packed with vitamin C, containing 79.1 mg, or 131.8% of the recommended DV, in just one cup of grapefruit sections (with juice) . To maximize these health benefits, consume grapefruits when they are fully ripe. Similar to bell peppers, the antioxidant content of grapefruits are highest when fully ripened . If you don’t want to eat fresh fruit, you can get more grapefruit in your diet with Suja Juice's Power Greens. Strawberries Just like the four fruits and veggies discussed above, strawberries are yet another incredible vitamin C food source. Just one cup of whole strawberries (raw) provides 84.7 mg of vitamin C, or 141.2% of the recommended DV. The plump, red fruit is also a terrific source of fiber (2.9 g per serving), as well as a good source of potassium (220 mg), folate (35 mcg), riboflavin (0.032 mg), vitamin K (3.2 mcg), and vitamin B-6 (0.068 mg) Opportunities for incorporating strawberries into your diet are seemingly endless: they are a great stand-alone snack, but they're also wonderful mixed with yogurt, oatmeal, or in parfaits. Additionally, strawberries can be a terrific addition to salads and refreshing beverages like Suja Juice's Berryoxidant, Berry Nana, and Berry Goodness. REFERENCES Hemila H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews. 2013; 1: CD000980. Gropper, S. S., Smith, J. L., & Groff, J. L. (2009). Advanced Nutrition and Human Metabolism. (5th ed.). Belmont, CA: Wadsworth. National Nutrient Database for Standard Reference: Papayas, raw. Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/foods/show/2350 on September 25, 2014. National Nutrient Database for Standard Reference: Peppers, red, sweet, raw). Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/foods/show/3473 on September 25, 2014. National Nutrient Database for Standard Reference: Oranges, average all varieties. Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/ foods/show/2330 on September 25, 2014. National Nutrient Database for Standard Reference: Brussels sprouts, raw. Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/foods/show/ 2916 on September 25, 2014. Smarter Living: Eat Local. National Resources Defense Council (NRDC). Accessed at simplesteps.org/eat-local on September 26, 2014. National Nutrient Database for Standard Reference: Grapefruit, raw, pink, red, and white, all areas. Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/foods/show/2270 on September 25, 2014. National Nutrient Database for Standard Reference: Strawberries, raw. Agricultural Research Service, United States Department of Agriculture (USDA). Accessed at ndb.nal.usda.gov/ndb/foods/show/ 2430 on September 25, 2014. Cheers, Suja Juice