“Foods With Vitamin C Besides Oranges”

Vitamin C: Sometimes called ascorbic acid, it supports your immune system and helps your body use the iron you get from food. Your body also uses it to make collagen, a springy type of connective tissue that makes up parts of your body and helps heal wounds. And it’s an antioxidant that helps protect your cells from damage. Men need 90 milligrams per day, and women need 75 milligrams. A medium orange has about 70 milligrams, but many other foods are good sources, too.

Red Pepper: They have loads of vitamin C, up to 95 milligrams per 1/2 cup. They’re also a good source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium. Slice one into strips to scoop up a dip, or dice it into a salad or an omelet.

Kiwifruit: These fuzzy fruits pack a punch, with around 70 milligrams of vitamin C per medium kiwi -- ounce for ounce, more than oranges. They have fiber as well as flavonoids and carotenoids, which are antioxidants that help protect your cells. Most people peel them first, but the skin has good nutrients and fiber. You can try rubbing off the fuzz and eating them with the skin on. Just be sure to wash them first.

Strawberries: A cup of these bite-sized treats has about 85 milligrams of vitamin C. They’re also low in calories and high in fiber and a variety of antioxidants. Look for plump berries with bright red color, fresh green caps, and no sign of mold. Wash them in cold water and keep the cap on so the juice stays inside.

Broccoli: A 1/2 cup of cooked broccoli has about 50 milligrams of vitamin C. It also has loads of fiber and plenty of other antioxidants that, among other things, seem to keep inflammation down. The best way to cook it? Steam broccoli for 5 minutes or less. It may help the veggie keep more of the vitamin C inside compared to other methods like boiling. Look for brightly colored stalks and a dark greenish head that feels firm to a light squeeze.

Cantaloupe: This melon has a big variety of nutrients -- carotenoids, B vitamins, potassium, magnesium, copper, flavonoids -- in addition to its 30 milligrams of vitamin C per 1/2 cup. Double that to a cup and you’ll get twice the vitamin C in about 50 calories.

Tomatoes: You’ll get around 20 milligrams of vitamin C out of a medium tomato -- if you eat it raw. Vitamin C levels go down when you cook tomatoes. But an antioxidant called lycopene goes up. So, to get all the benefits, you might try fresh tomatoes on your sandwich at lunch and cooked tomato sauce on your pasta for dinner.

Potato: A medium baked potato has about 20 milligrams of vitamin C. And they’re good for you in other ways. They’re an excellent source of potassium and fiber. Instead of frying them in oil, try them oven-roasted in olive oil. On a baked potato, swap the butter for healthier toppings, like fresh salsa and low-fat cheese.

Cauliflower: A cup of florets has about 40 milligrams of vitamin C. It’s also a decent source of vitamin K, folate, and fiber. You can eat it raw, steam it, or roast it with a bit of olive oil. Dress up the flavor with fresh herbs, like thyme, which has about 4 milligrams of vitamin C in a tablespoon.

Papaya: A cup has all the vitamin C you need for the day, around 90 milligrams. It’s also rich in carotenes, flavonoids, B vitamins, folate, potassium, magnesium, and fiber. This combination of nutrients is good for your heart and might even help protect against colon cancer. Scoop out the seeds, sprinkle a bit of kosher salt, and squeeze some fresh lime on top.

Brussels Sprouts: They’ve got 50 milligrams of vitamin C per 1/2 cup cooked, along with plenty of vitamin K, fiber, and other nutrients. Roast them with bacon and onions or just a bit of olive oil for a tasty, satisfying side dish.

Grapefruit Juice: A 6-ounce glass should give you 70 to 95 milligrams of vitamin C, about what you need for the day. If you can’t stand the sour taste, the same amount of orange juice should do just as well.

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on February 25, 2019

Sources:

Advances in Nutrition: “White Potatoes, Human Health, and Dietary Guidance.”
Mediators of Inflammation: “Enhancing the Health-Promoting Effects of Tomato Fruit for Biofortified Food.”
National Foundation for Cancer Research: “Tasty Tomatoes: Anti-Cancer Attributes & A Healthy Recipe.”
NIH Office Of Dietary Supplements: “Vitamin C.”
Oregon State University Linus Pauling Institute: “Vitamin C.”
USDA: “Picking a Winner - Tips and Insight to Selecting Seasonal Produce.”
USDA Agricultural Research Service
World’s Healthiest Foods: “Potatoes,” “Papaya,” “Thyme,” “Cantaloupe,” “Broccoli,” “Strawberries,” “Kiwifruit,” “Bell peppers,” “Cauliflower.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Natural Cold and Flu Remedies”

Natural Cold and Flu Remedies: It's no wonder these kinds of treatments are popular -- we still have no cure for colds or the flu. While the flu vaccine may prevent the flu, and some prescription medications may shorten its symptoms, most conventional medications just ease symptoms. Many natural remedies can give you short-term relief as well, and a few may help you get better. See which ones show the most promise.

Echinacea: This herbal supplement may boost your immune system and help fight infections. But it’s unclear whether that helps you fight off colds. Most evidence shows echinacea doesn’t help prevent a cold, but some research found it shortens symptoms by a day or two. Other studies say it has no effect. To try it, take it when you start to feel bad and continue for 7 to 10 days.

Zinc: Some studies show it helps fight viruses, like the cold. They say the mineral stops certain proteins from forming before cold viruses can use them to reproduce. While zinc doesn’t appear to prevent colds, it may help shorten their length and lessen the severity if you take it within 24 hours of the first symptoms. You should continue to take zinc for five days. The FDA says not to use zinc nasal products for colds -- some people say they had a permanent loss of smell.  

Vitamin C: Its cold-fighting powers remain uncertain. Some research suggests it can cut cold symptoms short by about a day, but an analysis of multiple studies showed that only people on daily vitamin C at minimum doses of 200 mg each day who were under extreme physical stress were significantly less likely to get a cold. Taking vitamin C only after the start of symptoms has not been shown to be helpful. 

Chicken Soup: Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease a stuffy nose. Sipping spoonsful of it can help replace the fluids you lose. The warm, salty broth can alleviate sore throats. 

Hot Tea: It offers some of the same perks as chicken soup. Breathing in the steam relieves congestion, while swallowing the fluid soothes your throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may stave off colds, as well.

Hot Toddy: This adult drink is an age-old nighttime cold remedy. Since you won't want to drink black tea and all that caffeine before bed, make a cup of hot herbal tea. Add a teaspoon of honey, a small shot of whiskey or bourbon, and a squeeze of lemon. This mixture may ease congestion, soothe your throat, alleviate your cough, and help you sleep. Limit yourself to one -- too much alcohol can keep you awake.

Garlic: It's long been known as a germ fighter. And one study showed garlic supplements may help prevent colds when taken daily. But more research needs to be done to figure out its real effects. It does have nutrients, and in food form it can also help spice up your meals when a stuffy nose makes everything taste bland.

Steam/Humidifier: Breathing in steam can break up congestion in your nose, offering relief when it’s stuffy or runny. You can get a heavy dose from a room humidifier, fill a bowl with hot water and lean over it with a towel over your head, or simply sit in the bathroom with the door shut and a hot shower running.

Saline Irrigation: Dripping or spraying saltwater into your nose can thin out the gunk and help you get rid of it. That makes you less stuffy. You can try over-the-counter nasal saline washes, or make your own. If you make your own, use water that's contaminant-free. It could be distilled, sterile, previously boiled and cooled, or filtered using a filter with an absolute pore size of 1 micron or less. Mix 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the liquid into one nostril while you hold the other one closed. Repeat 2-3 times and then do the other side. After you're done, be sure to rinse the irrigation device after each use with contaminant-free water, and let it air-dry.

Neti Pot: You can use the same DIY saline solution in this gadget. It lets you flush out your nasal passages with a saltwater solution. The result is thinner mucus that drains more easily. Research suggests Neti pots can ease symptoms like congestion, pressure, and facial pain, particularly in people with ongoing (chronic) sinus troubles. The Neti solution also comes in a bottle with a nozzle that goes in your nose and generates the force to flush your sinuses.

Menthol Ointment: Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under (but not in) your nose, or on your chest or throat. The menthol vapors relieve a cough and open clogged passages, which eases your congestion. But don’t use it on raw skin and don’t give it to children under age 2.

Saltwater Gargle: This may help your sore throat by decreasing throat swelling and rinsing out irritants and germs. Gargle warm water with a teaspoon of salt four times daily to keep a scratchy throat moist.

Nasal Strips: You wear these strips of tape on the bridge of your nose to open the nasal passages. While they can't get rid of the stuffiness, they do create more space for airflow. That can help relieve nighttime congestion.

Let Your Fever Work: It's the original natural remedy. The rise in temperature fights colds and the flu by making your body too hot for germs to live. But if it makes you uncomfortable, it’s fine to take something to treat it. Drink plenty of liquids, too. Call your doctor right away if your temp is over 104 F, unless it comes down quickly with treatment. For an infant who’s 3 months or younger, call your doctor for any fever over 100.4. Children with a fever of less than 102 usually don’t require treatment unless they're uncomfortable.

Bed Rest: Who has time to spend a day or two under the covers? But when you get plenty of rest, your body can direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune system a leg up.

Reviewed by: Sabrina Felson, MD on February 15, 2017

Sources:

American Academy of Allergy Asthma & Immunology: "Rhinosinusitis: Saline Sinus Rinse Recipe."
Eccles, R. Journal of Pharmacy and Pharmacology, September 1990.
Fruits & Veggies More Matters: "Vegetable of the Month: Garlic."
Joslin, P. Advances in Therapy, July/August 2001.
National Center for Complementary and Alternative Medicine: "Echinacea" and "In the News: Zinc and the Common Cold."
Natural Medicines Comprehensive Database.
Oregon State University, The Linus Pauling Institute Micronutrient Information Center: "Vitamin C."
Rennard, B. Chest, October 2000.
UpToDate.com.
Shopneilmed.com.
Mayoclinic.org.
Linus Pauling Institute, Oregon State University: Micronutrient Information Center. 

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.