C Makes the Grade
;)
Say C-Ya to Scurvy! Mention vitamin C to Generation Y-ers and chances are this soundtrack starts playing in their heads. Mention vitamin C to anyone else and orange groves probably come to mind. But there is so much more to vitamin C than citrus fruit and a late-90s graduation song.
Most people know vitamin C aids the prevention and treatment of a common cold, but it is an essential nutrient for many other healthy functions of the human body. According to researchers at the Mayo Clinic, we now know that vitamin C is necessary in the body to form collagen in bones, cartilage, muscle, and blood vessels. It also aids in the absorption of iron.
Vitamin C is a water soluble antioxidant, which means is dissolves in water and leaves the body through urination. Therefore, humans need a continuous supply of it. The USDA recommends a daily intake of 60 to 95 mg of vitamin C, and some doctors recommend even more. However, there can be problems with excessive doses of vitamin C, such as leading to bladder and kidney stones, reducing the effectiveness of blood thinners, and resulting in the loss of calcium.
Scurvy is a disease caused by a severe vitamin C deficiency and was often contracted by sailors who were at sea for extended periods of time without access to fresh produce. When I hear about scurvy I picture a frail-looking Popeye who has deplenished his final supply of spinach. Though scurvy seems like an ancient disease, it can still be contracted today, albeit rarely. Most humans consume all the vitamin C they need by eating the USDA daily recommended amount of fruits and vegetables.
So, are oranges really the top food source of vitamin C? You might be surprised to learn that raw red peppers contain almost four times the amount of vitamin C as oranges! The following is a list of foods that are excellent sources of this disease-fighting super nutrient (shown in mg of vitamin C per 100 grams).
Raw Red Pepper (190)
Raw Yellow Pepper (183)
Guava (100)
Kiwi (90)
Raw Broccoli (89)
Raw Brussels Sprouts (85)
Papaya (60)
Strawberry (60)
Orange (50)
Raw Green Pepper (45)
Lemon (40)
Cantaloupe (40)
Cauliflower (40)
Grapefruit (30)
Spinach (30)
Cabbage (30)
Raspberry (30)
Tangerine (30)
Jessie
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Reader Comments (3)
Thanks Jessie for keeping me up on the music by Vitamin C. Without you, I'd be forever out of touch. Well written.
I have been wondering why you didn't mention green peppers. I asked at the farmer's market, and she said a red pepper is just a green pepper turned red. So, I'm guessing that a green pepper may just have as much vitamin C as your red and yellow peppers!
Do any of your readers disagree? I only have the one lady's opinion at the farmer's market.
Great observation! And you're right, green peppers are an excellent source of Vitamin C (as well as fiber, vitamin K and other minerals). In fact, in my list above, it would fit right in between oranges and lemons on the vitamin C scale (I just added it on there).
And you're also right that red and green bell peppers are actually the same thing. The red peppers are just a more ripe version of green peppers. However, there are some differences.
Red bell peppers have more than twice as much vitamin C as green bell peppers (many sources say three times as much). They are also a little easier on the digestive system and I prefer their sweeter, less bitter taste (when compared to green bell peppers). They also have waaaaay more vitamin A and carotenoids than their green sisters.
But no matter what color you choose, eating fresh bell peppers is never a bad idea. So keep on eating 'em and serving 'em so we can all be Saved by the Bell!