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Top 15 Highest Vitamin C Foods And Easy Recipes You Can Follow!

Top 15 Highest Vitamin C Foods And Easy Recipes You Can Follow!

Vitamin C is a star player when it comes to maintaining a healthy lifestyle. It’s popular in a variety of fruits and vegetables and has benefits that extend far beyond keeping the common cold at bay.

From fighting heart disease to promoting healthy skin and eyes, Vitamin C is essential and versatile. We’ve composed a list of foods, their benefits, and an assortment of recipes to implement them into your diet.

1. Peppers (190mg per cup)

This bright, colorful vegetable is rich in dietary fiber, folate, vitamin C, and plenty of other vitamins. Add them to a variety of recipes, consuming them raw or cooked.

They serve as a crunchy, flavorful replacement to high-calorie, low-nutrient snack foods, and are great companions to savory dishes and entrees. They are also rich in carotenoids, which help protect you from heart disease.

2. Guava (377mg per cup)

Guava is considered to be a super fruit. It is used in the treatment of common colds, digestive problems, high blood pressure and more.

It’s also used as a nervous relaxant, perfect for after a workout or an energy boost. Additionally, guava serves as a natural skin toner, skin hydration, and promotes healthy hair growth. Here’s a handful of ways to implement guava into your diet.

3. Papaya (188mg per 1 medium size papaya)

The once rare fruit is a tropical treat that’s readily available for most of the year. Add it to your diet for the long run, as it’s rich in not only Vitamin C, but helps fight the risk of obesity, diabetes, and heart disease.

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Papaya promotes a healthy complexion and hair, increased energy, and is an ally in eye health as it fights off macular degeneration. Papaya is a versatile fruit in these recipes.

4. Oranges (36mg per 1 medium size orange)

A quick and refreshing snack food, oranges can be a great boost of energy. Vitamin C foods like oranges contain phytochemicals that protect against cancer, helps prevent kidney disease, lower cholesterol, and help maintain blood pressure.

There is much more to oranges, too, when you consider what you can do with them in recipes.

5. Kale (80.4mg per cup)

Vitamin C foods like kale are low in calories, high in fiber and have zero fat. But surprisingly, kale has the one-up on its beloved cousin spinach.

Including kale in your diet provides nutrients that support healthy skin, hair and bones, as well as healthy digestion and a reduced risk of heart disease. You may turn your nose up at kale, but that may be because the right recipe hasn’t been discovered for you.

6. Kiwi (84.36 mg per 1 kiwi)

They may be tiny but never underestimate the power of the kiwifruit. It packs a powerful antioxidant punch with significant amounts of over 20 vital nutrients.

Kiwis are high in energy and keep the calorie count down, making it one of the Vitamin C foods that are excellent companions for people trying to lose weight. Kiwi can be a versatile fruit, too. Take a look at these recipes.

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7. Strawberries (97.61mg per cup)

The robustly sweet, vivaciously red fruit is, without a doubt, one of the most popular fruits. It finds itself in savory and sweet recipes alike, but one of its most significant health benefits may not be so obvious.

Strawberries help promote eye health, fighting against free radicals and filling in nutrient deficiencies that are commonly linked to eye issues.

8. Grapefruit (71.8mg per cup)

Vitamin C foods like grapefruit help with weight loss, promote healthy skin and fight cancer. One of the things not often discussed is how Vitamin C foods can help prevent the risk of developing asthma.

Grapefruit is one of those fruits commonly associated with breakfast, so here are some ideas to quickly amp up your morning.

9. Pomelo (115.9mg per cup)

Also known as the Chinese grapefruit, pomelo is the largest fruit in the citrus family. It is loaded with vitamin C, Vitamin B and beta-carotene.

Pomelo is also rich in folic acid and is highly recommended for pregnant women. Pomelo also helps in a variety of ways, including boosting your immune system. You might find this pomelo salad recipe delightful.

10. Broccoli (81.17mg per cup)

Broccoli, rich in Vitamin C, K, and dietary fiber, is a fighter against cancers, especially against breast cancer.

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It promotes healthy bones, prevents arthritis and ulcers, and is great for detoxification. Broccoli can be a culinary addition in almost everything, it seems.

11. Tomatoes (28.78mg per 1 medium size tomato)

Tomatoes can reduce the amount of damaged done to your body by smoking cigarettes. Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.

Regardless if you smoke or not, you can add tomatoes to your diet with some easy recipes.

12. Pineapple (78.87mg per cup)

Pineapple is an immensely nutritious fruit and bears significant health benefits. One of those benefits is its ability to reduce the inflammation of joints and muscles.

Pineapples also help break down complex proteins, making it an excellent supplemental food.

13. Mango (57.34 mg per 1 medium size mango)

Mangoes have an assortment of acids that help maintain the alkali reserve in the body.

It also helps prevent heat stroke and promotes a strong immune system. Here’s some inspiration for mango recipes.

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14. Brussels Sprouts (633.52mg per cup)

Count the lean vegetable in the Vitamin C foods category, as it contains just 28 calories in half a cup when they’re boiled.

That amounts to just under 100mg of Vitamin C. Brussels sprouts make for a great snack or side dish.

15. Cantaloupe Melon (20.19mg per 1/8 medium size cantaloupe melon)

The path to a healthy skin can be quickly paved with small consumptions of cantaloupe melon. One cup of cantaloupe satisfies the daily recommended serving of Vitamin C.

The superfood is packed with beta-carotene, which converts to vitamin A in the body and helps promote healthy skin by thinning the outer layer of dead skin cells that can clog pores and cause blemishes. If you want to do more with your cantaloupe, here’s some ideas.

Featured photo credit: i.ndtvimg.com via i.ndtvimg.com

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Kyle Hiller

Author, Writer

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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