or comments to Bev at:
originally published Jan 1999, revised and updated by the author Jan 2004.
Revised: 2/24/05 - kj
You Are Here: IC
Network : Fresh Tastes
: February 2004
New, IC Friendly, Sources
of Vitamin C
Ever wonder if you're
getting enough vitamin C? It's something that a lot of us think
about (or perhaps we should think about). Of course we can eat pears without
suffering, but when it comes to vitamin C, pears just don't measure up
to such "high-C" fruits as oranges, guavas, or strawberries.
So what bladder-friendly foods do have plenty of vitamin C? Although most
people don't realize it, broccoli and bell peppers are excellent
sources of this important vitamin. In fact, according to the American
Dietetic Association, a half-cup of raw red bell pepper has about 50%
more vitamin C than a medium-sized fresh orange. Even cooked, a half-cup
of broccoli boasts of just as much vitamin C as an orange.
half-cup of raw red bell pepper has about 50% more vitamin C than
a medium-sized fresh orange.
other vegetables also contain vitamin C in healthy doses. For instance,
most adults can get all the daily vitamin C they need by eating about
2/3 of a cup of fresh green bell pepper, 1/3 cup of fresh red bell pepper,
or 2/3 cup of cooked kohlrabi. Even a medium-sized baked potato has about
40 percent of the adult requirement of vitamin C (if you eat the skin).
Hearty homemade soups are one way to get vitamins from vegetables as well
warm yourself up on a blustery, bone-chilling Winter day. Just remember
not to overcook your soup and use a lid on the soup pot to retain as many
vitamins as possible. Here is an easy-to-make soup from my cookbook, A
Taste of the Good Life: A Cookbook for an Interstitial Cystitis Diet.
Served with some crusty bread and a fresh pear, this soup makes a
delicious and vitamin-packed meal.
Busy Day Chicken-Broccoli
4 c. bladder-safe
chicken broth (see note*)
3 cloves garlic, chopped
1/4 c. fresh carrots, peeled and chopped
3/4 c. cooked chicken, in bite-sized pieces
2 c. frozen broccoli florets
1/4 tsp. dried thyme
1/8 tsp. onion powder
1 bay leaf
salt (and/or pepper) to taste
1/3 cup dry egg noodles
Add all ingredients
except noodles to a soup pot and bring to a simmer. Simmer
about 12 minutes. Add noodles to the soup. Simmer a few minutes
more, just until
noodles are tender. Remove bay leaf before serving. This recipe
also is delicious
when using leftover turkey. Vitamin C: approx. 74 mg. per serving
(about 120% of
the adult RDA for vitamin C).
*Note: The key to
making this recipe bladder-safe is the chicken broth. Be sure to
use a brand that does not contain bladder provokers like monosodium glutamate
(MSG), yeast extract, or hydrolyzed protein. Most chicken broth and chicken
soups do contain some form of MSG. Either it is added in pure form (which
means "monosodium glutamate" will be on the label), or it is
contained in other ingredients in the broth (which means that though the
bladder irritants are there, they won't be listed on the label).
Valley makes an excellent canned, low-fat, MSG-free chicken broth
that also has significantly less salt than most brands. The company is
a division of Hain Celestial Group, whose products are marketed nationally.
Many, many grocery chains carry Hain products so it may be relatively
easy for your local store's manager to special order the Health Valley
chicken broth for you. Here is the company's toll-free number, manned
from 8:00 am to 4:00 pm Pacific time: 1-800-423-4846. You may be able
to find out from them which stores near you carry Hain or Health Valley
products. If you cannot locate a bladder-safe chicken broth, you can also
make your own broth and freeze it.
Give any soup a festive
look and boost its vitamin C by topping it with a couple
tablespoons of your favorite raw vegetable garnish. Any of these work
sprouts; shredded carrot; finely chopped green, yellow, or red bell pepper;
minced fresh parsley; chopped fresh broccoli florets; or finely shredded
raw red cabbage.
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Roberta Larson Duyff.
The American Dietetic Association's Complete Food and
Nutrition Guide. 1998. Chronimed Publishing. Minneapolis, MN.
USDA Nutrient Database
for Standard Reference, release 12. Oct. 13, 1998. U.S.
Department of Agriculture, Nutrient Data Laboratory.
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