Small, spherical, purple-black blackcurrants are sour. One 80g serving delivers 200% of your daily vitamin C and 30 times more than blueberries.
A cupped handful of raw broccoli has 60mg of vitamin C, more than your daily requirement. Vitamin C is heat-sensitive and water-soluble, therefore cooking lowers its levels to 48mg per 80g meal.
Like red peppers, green peppers are flexible and less sweet, making them helpful in stir fries, Turkish eggs, and fiery salsas
Guavas are tropical fruits that can be eaten whole or scooped out. You must remove the seeds from larger fruits. They can be juiced, jammed, or added to fruit salads.
Kale, a ‘super food’, has beta-carotene and four times the vitamin C and two times the vitamin E of spinach. Healthy immune systems require certain nutrients.
The brilliant green tropical fruit is usually eaten raw. Just peel, chop, or cut in half and scoop out the meat with a teaspoon. It goes well with fruit salad, yogurt, and smoothies.
One orange provides all your vitamin C, folate, calcium, and magnesium needs.
Tropical papayas have soft, delicious flesh. It goes in salads, salsas, smoothies, and desserts.Half a small papaya provides enough vitamin C, A, folate, and potassium.
A half-large red pepper has over twice your daily vitamin C, as well as vitamins E, K, folate, and fiber. Red peppers go nicely in salads, soups, stews, and stir-fries.
The 80g portion of strawberries delivers all your daily vitamin C and polyphenols, which may help digestion, brain function, and heart health.