....and it doesn't seem to have an end in sight yet. A winter storm watch is on for Winnipeg as of today.
Everywhere you turn someone is still sick, hospitals closing wards asking visitors to stay home, coughing, sneezing, sore throats and headaches. And then there is the Norwalk type virus’ making there way around the workplaces, or all inclusive resorts as my sister found out recently. These outbreaks seem to be more often and clinging on longer this winter in Winnipeg. With the temperatures still around minus 20 celsius peeps are hanging around indoors longer this year, hence the increase in the spread of germs.
And whats the best way to prevent the spread of bacteria? hand washing, hand washing and more hand washing. Properly washing that is, not the quick under the tap rinse but an A-Z scrubbing of those digits.
A couple of the other things you can do is get enough sleep and reduce stress levels. When your body’s immune system is already compromised, then has to fight off a bug, lookout!
Weak immune function, including susceptibility to colds and other infections, can be a sign of vitamin C deficiency.
My respiratory therapist husband explained that since the lining of our respiratory tract also depends heavily on vitamin C for protection, respiratory infection and other lung-related conditions can also be symptomatic of vitamin C deficiency.
So even though hand washing is your best defense against virus’s, enhancing your body’s immune system is a good offense.
Thank you to www.healthaliciousness.com Here is a list of foods loaded with vitamin C.
#1: Red and Green Hot Chili Peppers
An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.
#2: Guavas
 Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.
#3: Bell Peppers
A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.
#4: Fresh Herbs (Thyme and Parsley)
Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitamin C of any herb with 160mg (267% DV) per 100 gram serving, 1.6mg (3% DV) in a single teaspoon. Parsley provides 133mg (222% DV) per 100 gram serving, 79mg (133% DV) per cup, 5mg (9% DV) per tablespoon, 13.3mg (22% DV) in 10 sprigs.
#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)
Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg (200% DV) per 100 gram serving, 80mg (134% DV) per cup chopped. It is followed by mustard greens which provide 70mg (117% DV) per 100 gram serving, and 29mg (65% DV) per cup chopped. Garden cress provides 69mg (115% DV) per 100 gram serving, or 35mg (58% DV) per cup.
#6: Broccoli, Cauliflower, Brussels Sprouts
Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.
#7: Kiwi Fruits (Chinese Gooseberries)
Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g serving will provide 93mg (155% DV) of vitamin C, that is 164 mg (273% DV) per cup, 84mg (141% DV) per fruit.
#8: Papayas (aka: Lechoza, Mamão, Pawpaw)
In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% DV) per 100 gram serving, that is 87mg (144% DV) per cup cubed, and 188mg (313% DV) in a medium sized papaya.
#9: Oranges and Clementines (Tangerines)
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.
#10: Strawberries
Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg (98% DV) per 100 gram serving, 98mg (163 % DV) per cup slices, and 11mg (18% DV) in a single large strawberry.
So to help me be stronger in body, mind and soul, I try to have a balanced life that includes proper nutrition- including a ton of vitamin C!
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