Cold and flu season is just around the corner, so it’s a good idea to cram into our kids as much Vitamin C as possible before the sniffles attack.
It’s no wonder we’re all programmed to push our young ones to eat their greens; they’re the veggie powerhouses of nutrition. One cup of chopped broccoli not only supplies more than the daily requirement of vitamin C, it also contains beta carotene (and other carotenoids), niacin, calcium, thiamin, vitamin E and a generous 25 percent of your daily fibre needs.
The rule of thumb when it comes to picking peppers is the brighter, the better. One 4-ounce green pepper has 100 milligrams of vitamin C – that’s twice as much (ounce for ounce) as an orange. Red and yellow peppers have even more: 150 milligrams in 4 ounces of red, 210 in yellow. Green peppers also supply some beta carotene, with the amount increasing greatly as a pepper matures and turns red or yellow.
The most nutritious melon of ’em all, one cup (cubed) or a six-ounce slice supplies 60 milligrams of vitamin C—nearly the daily RDA. Cantaloupe also contains more than the recommended daily intake of vitamin A, in the form of beta carotene. Take that, carrots.
4. Kiwi Fruit
Ounce for ounce, it has more vitamin C than an orange and more potassium than a banana – who knew? Kiwi fruit also supplies some folate (essential for healthy foetal development), vitamin E and lutein (a carotenoid that may help keep eyes healthy). Plus, it’s rich in fibre; and no, you don’t have to eat the weird, furry skin to get said fibre.
One cup of raw kale equals 80 mg of vitamin C – that’s 107 percent of the recommended daily value. If you’ve got a fussy eater to cater for, just whizz up the leaves into this bright green drink. It packs a serious antioxidant punch, so call it a Hulk Smash smoothie and the kids’ll down it in no time.
Some celebs have been known to brush their teeth with these, but eating them will definitely do more for you (duh). One cup of strawberries has around 130 percent of the RDA.
Bonus: The same amount of frozen strawberries has even more Vitamin C. So unearth your blender and blitz some berries!
An unexpected place to find your daily dose, one large red potato or sweet potato supplies approximately 36 mg of vitamin C. Maximise on this root veggie’s versatility and go beyond savoury: these gluten-free, sweet tater muffins are glorious.
8. Brussels sprouts
Perhaps not the most popular choice, but just one brussels sprout offers 13 mg of vitamin C. That means a mere five will get you to your RDA.
Loaded with anti-ageing enzymes, papaya is a brilliant ingredient for homemade face-masks. Of course, what mum has time for such crazy indulgence? Share one papaya with the tots for 185 mg of vitamin C (a whopping 247 percent daily value) and you can still feel pretty good about yourself.
One cup of cooked kohlrabi will give you 119 percent of the RDA for Vitamin C. Have no idea what this cup of stuff actually is? Veg box schemes can teach you loads about the wacky, wonderful alternatives to the usual veggie fare.
(And kohlrabi is a cabbage, by the way.)