When the first sniffles of the season arrive, you might turn to a tall glass of orange juice. After all, oranges are packed with flavonoids, minerals, fiber, and a multitude of vitamins, including the powerful multi-tasking antioxidant, Vitamin C.
While refreshing and delicious, orange juice contains high levels of bone-depleting sugar – a whopping 21 grams, and one medium-sized orange contains 9 grams of sugar.
Excessive sugar intake is unhealthy, since among other detriments, it causes bone loss and depresses the immune system.
Fortunately, oranges are not the only good source of this vital foundation supplement.
One large zucchini boasts a whopping 58 mg of Vitamin C. Further, this low-glycemic food will not spike your blood sugar, with only 2.9 grams per cup. Zucchini is also a good source of bone-essential nutrients such as manganese, Vitamin B6, Vitamin K, and iron. It’s best to consume them unpeeled, as it is the most nutrient-dense portion of the vegetable.
Red and Green Bell Peppers*
The highest amount of Vitamin C is concentrated in the red variety of bell peppers with one medium-sized red bell pepper containing approximately 152 mg of Vitamin C. You would need to eat three oranges to total the amount of Vitamin C that you consume in one red bell pepper! It’s trusty sibling, the green bell pepper, contains 96 grams of Vitamin C.
Further, a red bell pepper contains only 3.9 grams of sugar, whereas a green bell pepper contains 2.9 grams of sugar, nearly three times less than that of an orange. This antioxidant-rich food is also packed with Vitamin A and Vitamin E.
When consuming bell peppers, be certain to buy organic as they are heavily sprayed with pesticides
Kale is a nutritional powerhouse that contains 80 mg of Vitamin C per cup while yielding only 1.6 grams of sugar. This cruciferous vegetable is also packed with Vitamins A and K, as well as iron. Rich in antioxidants, kale protects your bones and body from oxidative damage.
This detoxifying vegetable contains 78.4 mg of Vitamin C per cup. As with other cruciferous vegetables, broccoli is low in sugar with only 1.4 grams per cup. Also, it’s an excellent source of calcium, Vitamin K, and antioxidant flavonoids.
Brussel sprouts are so nutritious that they can be considered a superfood. Rich in several Foundation Supplements, such as Vitamin K, folate, and manganese, Brussel sprouts are known for their cancer-fighting properties. One cup of Brussel sprouts contains 75 mg of Vitamin C per cup, and only 1.9 grams of sugar.
This bone-building vegetable is closest to the orange in its Vitamin C content, at 52 mg of Vitamin C per cup. However, cauliflower contains only a third of the amount of sugar compared to an orange, at a mere 2.4 grams.
When purchasing cauliflower, it is acceptable to buy conventional, as it has low pesticide levels
*Alkalizing Foundation Food