Nutrient: vitamin C

Cabbage

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Cabbage is low in starch and high in fiber, which, together with low glycemic index make it an excellent choice for diabetes treatment. It also contains anthocyanins, especially found in red cabbage, that help reduce blood sugar levels and keep heart healthy. Although it can cause excessive gas, it is very high in vitamins K and C and antioxidants like polyphenols. It is good for digestion and lowering cholesterol levels. Cabbage is one of the best medicines for inflammation and promotes gut health, especially in fermented form or as famous ‘kimchi’.

Cauliflower

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Cauliflower is a cruciferous vegetable high in fiber and low in calories. It is one of the most filling vegetables and promotes fullness and weight management. It is rich in antioxidants, especially in glucosinolates and sulforaphane helping slow down growth of cancer cells. Cauliflower is good for heart and blood vessel health and contains high amounts of vitamin C. It is also rich in choline, a nutrient promoting brain development and nervous system health and protecting liver from excessive cholesterol accumulation. It contains decent amount of folate that promotes blood cell formation and enables healthy cell growth and function.

Pepper

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Pepper is loaded with vitamin C, much more than oranges and is a good source of vitamin B6 and antioxidants, especially carotenoids. Due to their presence as well as high levels of vitamin A, it is beneficial to eye health. Thanks to high amounts of vitamin C that helps iron absorption, it is a good choice for anemia treatment and prevention.

Broccoli

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Although unpopular with kids because of its slightly bitter taste, broccoli is favorite among athletes due to its many health benefits. Packed with vitamin C and K, it is necessary part of every healthy diet. Just 100g of broccoli provides sufficient daily dose of vitamin K and it is an excellent choice for bone health and osteoporosis prevention. Since boiling destroys vitamin C due to high temperatures, it is best consumed steamed. It is very rich in fiber and protein, low in fat and contains only 35 calories per 100g. It reduces cholesterol levels and is great for keeping the heart healthy and contains good amounts of folate.

Tomato

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Tomato is an essential part of Mediterranean cuisine. It is rich in vitamins A, C and K and loaded with lycopene, an antioxidant good for the heart and fighting some cancers, especially prostate one. When cooked, tomato releases more lycopene and therefore is more effective for fighting cancer when consumed in this form. It is good for diabetes management and digestion due to its fiber content. Since it helps burn fat, it is on everyday food list for those trying to lose weight and is very low in calories. Oh, and don’t forget that it pairs well with vodka. Bloody Mary anyone?

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