Keep the winter sniffles at bay with these Vitamin C rich foods
Top five vegetable sources of Vitamin C
1. Red capsicum
2. Parsley
3. Broccoli
4. Brussel sprouts
5. Kale varieties
Top five fruit sources of Vitamin C
1. Kiwifruit
2. Papaya
3. Strawberries
4. Oranges
5. Lemon
Ginger, Turmeric & Lemon Tea
Tips for maximising your Vitamin intake
1. Choose organic
Generally speaking, organic and biodynamic produce is nutritionally superior to conventional as it comes from rich, healthful soil- more goodies and less nasties!
2. Fresh is best
Lemon, Chickpea & Bourghal Salad
Produce loses its nutritional power over time so try to buy only as much as you need and use it promptly.
3. Gentle preparation
Vitamin C is extremely sensitive to heat so focus on eating raw or very lightly steamed produce: garnish with chopped parsley, add capsicum to salads, stir greens through stews just before serving and enjoy plenty of fresh fruit.
Pea & Parsnip Soup
4. Consider quantities
Naturally, a glass of orange juice is more beneficial than a squeeze of lemon juice- go for big servings of Vitamin dense food and double the greens and garnishes suggested in recipes.