Vitamin C Boost: Forget Oranges - Winter Wellness Lies in Unexpected Sources
SEOUL,SOUTH KOREA – As winter descends and respiratory illnesses surge,health experts are urging a focus on vitamin C intake – and challenging the long-held belief that oranges are the best source.New data reveals a range of fruits and vegetables pack a substantially greater vitamin C punch than the citrus staple, offering a diverse and possibly more effective way to bolster immunity during the colder months.
Vitamin C is crucial in winter due to its antioxidant properties, which protect cells from damage, and its ability to activate immune cell function, increasing resistance to infections like the flu, common cold, and even coronavirus. It also plays a vital role in collagen production, aiding wound recovery and maintaining skin health.
While one orange contains approximately 83mg of vitamin C, several alternatives offer a more considerable dose. A one-cup serving of strawberries delivers around 119mg, while red bell peppers lead the pack with a remarkable 128mg – exceeding 142% of the recommended daily intake (RDA). Papaya (88mg/cup) and broccoli (81.2mg/cup) also provide excellent sources. Other strong contenders include kiwi (75mg/cup) and pineapple (79mg/cup), as well as green peppers (109mg/cup).
Beyond vitamin C, these fruits and vegetables offer a wealth of additional nutrients. Strawberries are rich in antioxidants like anthocyanins, known for their anti-inflammatory and anti-cancer effects. Pineapple contains bromelain, an enzyme that aids digestion, and papaya is packed with fiber, calcium, potassium, magnesium, and vitamins A, B, E, and K. Red bell peppers are a good source of potassium, folic acid, and vitamins A, B6, E, and K, while also being low in calories and high in dietary fiber. Broccoli boasts antibacterial and anti-inflammatory properties.
While vitamin C is generally safe, exceeding the maximum daily intake of 2000mg can lead to side effects like heartburn, diarrhea, and gastrointestinal problems. As it’s water-soluble, excess vitamin C is typically excreted in urine. When taking vitamin C supplements, dissolving them in water or consuming them after a meal is recommended to minimize potential impact on tooth enamel due to their acidic nature.
