It is commonly accepted that Vitamin C helps you fight cold and flu. Research shows that while Vitamin C may not be able to prevent cold, it can reduce the symptoms and lessen the time to heal from a cold.
According to the NHS, 40 mg of the vitamin is required per day for an adult. It can be easily achieved by taking in a balanced diet rich in vegetables and fruits. One need not buy expensive supplements, and only need to buy fresh fruits.
Citrus fruits like oranges are the most popular fruits containing Vitamin C. An average orange contains 69.7 mg of Vitamin C. But there are many other fruits and vegetables containing high doses of Vitamin C.
To get more Vitamin C in your diet, include the following fruits and vegetables:
• Guava: One cup contains 376 mg of Vitamin C-amounting to 570% of minimum RDI. Earlier guava was an exotic fruit not readily available. But now guavas are easily available. Make guava your morning fruit, and it packs double the amount of vitamin C than oranges. Not only this, it also has a high amount of dietary fiber. 24 gm of fiber is recommended for women every day and 38 gm per men. 9 gm of fiber are provided by a cup of chopped guava, three times as a cup of orange sections.
• Papaya: One cup of papaya contains 80 mg of Vitamin C, a bit higher than a cup of Orange. It is also rich In Beta Carotene, a range of B vitamins, Vitamin A and folate. Being rich in anti-oxidants, they are common in beauty products. It is also popular as a tenderizer for meat.
• Lychee: It has higher amounts of Vitamin C than oranges. A cup of Lychee carries 136mg of the Vitamin. It also provides ten percent of folate, magnesium, potassium and phosphorus needed every day. It is also a great source of Calcium.
• Kiwi: Origin can be traced to China, but now it is grown in most tropical places. It contains more Vitamin C than an orange. One kiwi is a tiny amount (64 mg of Vitamin c), but a cup of diced kiwi packs the punch of 167 mg of the valuable vitamin. 1 cup Kiwi amounts to 1& ¾ amounts of oranges.
• Red Bell pepper: They are a great store of Vitamin C, almost double the amount in Oranges. One can consume red bell pepper (strips) as a snack with dips or serve them roasted with pizza.
• Parsley: 3.5 ounces contain 133 mg of Vitamin C. Add a handful of parsley leaves to your vegetable juice or to a tasty salad.
• Broccoli: 1 cup contains 100 gm Vitamin C. Consume it crunchy and raw or steamed for complementing a dinner entrée.
• Brussel sprouts: 1 cup contains 96 mg of Vitamin C. Many do not like its strong smell especially when overcooked. But roasting or sautéing in Olive oil will make them edible.
• Straw berries: One cup of this luscious fruit contains 84 mg of Vitamin C.
• Pineapple: One chunky cup contains 78 mg vitamin C. It makes for a delicious health food.
Since there is much choice in fruits and vegetables containing Vitamin C, one can design a fruit hamper filled with any of these fruits. Fruit baskets are ideal as corporate gift baskets, office hampers, get well soon hampers as well as new baby gift baskets.