Fruits and Vegetables - Vitamin C

Fruits Highest in Vitamin C

Papaya (one medium) - 224% (Papaya seeds can be dried and used like black pepper; makes great enzyme supplement)

Strawberries (one cup) - 113%

Pineapple (one cup) - 105%

Oranges (one medium) - 93%

Kiwi - (1 - 2 in) 85% (Eat the peels!)

Cantaloupe (1 cup) - 78%

Grapefruit (1/2) - 59%

Vegetables highest in vitamin C

Bell Peppers (1 cup red or yellow) - 157% (green peppers are unripe peppers)

Broccoli (1 cup) - 135%

Brussels sprouts (1 cup) - 129%

Cauliflower (1 cup) - 73%

Kale (1 cup) - 71%

Cabbage (1 cup) - 69%

Bok Choy (1 cup) - 59%

Parsley (1 cup) - 54%

Turnip greens (1 cup) - 53%

Sweet potato (1 cup) - 52%

Vitamin C is needed for the immune system, but that is not its only claim to fame. Vitamin C is needed for many physiological functions. It is an anti-oxidant. It is a co-factor for eight enzymes, thereby aiding in developing and maintaining scar tissue, blood vessels, cartilage, hormonal stability, biosynthesis of neurotransmitters, and transport of fatty acids into mitochondria.

So how can you mix and match some of the veggies and fruits above to deliver a power dose of vitamin C to your diet? A fruit salad? Yeah, that's an easy way. But let's look at a more creative recipe.

Beautiful and delicious kale salad

• 1 bunch of kale
• 1 tablespoon of olive oil
• 1 red bell pepper
• 1 tart apple
• handful of walnuts
• handful of raisins
• 1 lime
• honey to taste

Tear the kale into edible pieces, saving the stems for another recipe or thinly slicing them for this salad.

Sprinkle olive oil over the leaves (use a little more or a little less as needed) and massage the oil into the leaves with both hands until the leaves become soft and pliant.

Add sliced red pepper, chopped apples, raisins, and walnuts.

Juice one lime. Add honey to taste and whisk. Pour over salad and mix well.

Enjoy!