Wellness Cafe'

Nutrition – Vitamin C

Mar 14, 2017 | Blog, Nutrition

Winter Vitamin C from leafy green veggies

Nutrition (Blog)

Winter is a time of thinking about vitamin C and comfort foods. There are many ways to enjoy comfort eating without putting on the winter kilos. It just takes a little attention and effort until you get the hang of it.

Vitamin C is an important, naturally-occurring nutrient that, among other things, is effective in helping resist and recover from colds and flu. The Food and Nutrition Board at the Institute of Medicine recommends that men should get 90mg and women 75mg of vitamin C daily. You may be surprised to see that there are many winter vegetables that contain more vitamin C than citrus fruit.

One medium orange holds 70mg of vitamin C.

orange slices, vitamin c, nutrition

Half a cup of raw red pepper holds over 140 mg

One serving of cooked Brussels sprouts has almost 50 mg of vitamin C

Dark leafy greens; kale, mustard greens, turnip greens, watercress, chard and spinach. They all provide different amounts of vitamin C.

Kale: up to 130 mg in a serving.

Broccoli: a serving has over 90 mg

Cauliflower: a cup 46 mg

All tomatoes have vitamin C and sundried tomatoes have a higher concentration with up to 100mg in a 100g serving


To find those winter foods that won’t pack on the thighs, explore the Weightwatchers site for tasty recipes like this lasagna – click here

We all know how winter warming mash potato can be, oh so yummy on the lips but punishing on the hips. Here is an alternative option that won’t stick to your hips …it’s so good – no one will know it is not real potatoes!

Cauliflower mash that tastes like potatoes? Yes! Make it for your family without telling them, they won’t know the difference. Here is the recipe:

  1. Clean and wash a head of cauliflower
  2. Do not boil but steam the cauliflower for 5 minutes till soft but firm
  3. Break into pieces and use a fork to create a crumble. Blitz in a food processer for smoother mash
  4. Add salt and pepper and serve hot

For a strong savoury flavour add chilli flakes, garlic powder and a dash or coconut oil or olive oil.

Add fresh coriander or parsley for a lovely smell and taste. Use as a dip with carrots, celery

Recipe courtesy of Raencine Aboo

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