YOUR DIETITIAN: Orange bell peppers provide a gold mine of vitamin C

Did you know that an orange bell pepper provides more than three times the vitamin C of an orange? One large orange bell pepper delivers a whopping 316 mg (milligrams) of vitamin C vs. 83 mg. in a navel orange. (Red and yellow bell peppers are right behind orange peppers — with approximately 280 mg of vitamin C per half pepper. Half a green pepper delivers about 100 mg of vitamin C.) Vitamin C does so much more than strengthen our immune system to fight colds. Besides having a stronger immune system, here are three more benefits from daily eating foods high in vitamin C — especially orange bell peppers. Reduces arthritis inflammation Many seniors have osteoarthritis — the most common type of arthritis. It occurs when the cartilage covering joints gets worn down. Free radicals damage the cartilage in joints. Vitamin C combines with free radicals — and thus, helps prevent the breakdown of cartilage. Vitamin C is also needed for making cartilage. The Framingham Osteoarthritis Study found that the progression of osteoarthritis was reduced in half in people who consumed at least 152 milligrams of vitamin C each day. Eating just half an orange bell pepper, with 158 mg of vitamin C, would provide that amount. Other studies have found that people with higher dietary intakes of vitamin C report less pain and inflammation in their arthritic joints. As an antioxidant, it lowers the production of pro-inflammatory compounds called cytokines. Note that the studies recommend getting vitamin C from the diet — fruits and vegetables — not supplements. With nutrients, more is not better. In fact, it may be harmful. Supplements high in vitamin C — 500 mg or more — can cause the growth of painful bone spurs to form in arthritic joints. Reduces risk of cataracts The lens in our eyes are bathed in a liquid extremely high in vitamin C. It also contains vitamin E. Working as antioxidants, both vitamins C and E combine with the free radicals (produced by the sun's UV rays) to prevent them from damaging the lens' proteins. A study at Kings College London studied 1,000 60-year-old twins for 10 years. Researchers found that those who ate the most vitamin C-rich foods had a 33 percent lower risk of cataracts. Their intake was estimated to be about 150 mg of vitamin C per day — or about two servings of vitamin C rich fruits and two servings of vegetables. Interestingly, obtaining vitamin C from supplements did not reduce the risk of cataracts. In fact, people taking vitamin C supplements of 1,000 mg increased their risk of cataracts. At high doses, vitamin C becomes a pro-oxidant instead of being an antioxidant. Increased muscles People with higher intakes of vitamin C -rich foods have been shown to have more skeletal muscle. Surprisingly, the amount of muscle was independent of a person's protein intake or the amount of exercise done. This was according to a study done at the University of East Anglia, England, published in The Journal of Nutrition on Aug. 27, 2020. The study found that the more vitamin C-rich foods eaten, the greater the amount of muscle mass. The difference in muscle mass was about 2 percent in men and 3.9 percent in women both for people less than 65 and those over 65. Since people typically lose 3 to 5 percent of their muscle mass every 10 years, this saving of muscle translates into approximately having the skeletal muscle of someone 10 years younger. Preserving muscle mass is extremely important — especially as we get older. Muscle loss increases the risk of falling. With less muscles, our metabolism slows down. This increases the risk of weight gain — which increases the risk of various cancers, type 2 diabetes, high blood pressure and heart disease. Here are some tips on how to get the most vitamin C from the foods you eat. Preserving vitamin C Vitamin C is easily lost or destroyed. Air, light and heat destroy vitamin C. Each day after harvesting, produce sitting out loses some of its vitamin C. As an antioxidant, vitamin C combines with the oxygen in the air. How produce is stored and cooked (or not cooked) determines the amount of vitamin C (and health benefits) you obtain. At home, store bell peppers in an airtight baggie in the refrigerator vegetable drawer. Vitamin C is water soluble — meaning it dissolves in cooking water. So, if you are going to cook bell peppers, use little or no water. Studies have found that steaming, microwaving and stir-frying retains much of the vitamin C in produce. Therefore, any quick stir-fry with bell peppers would be a great cooking method to preserve most of the vitamin C. (See recipe.) Large amounts of vitamin C are lost at high temperatures — such as when grilling or boiling. Even blanching vegetables destroys vitamin C. All frozen veggies, including frozen peppers, are blanched — or briefly boiled — before freezing them. Studies have shown that blanched, frozen veggies lose 32 percent of their original vitamin C content. My favorite way to enjoy orange bell peppers is raw — dipped in ranch dressing. Raw bell peppers provide the most vitamin C. Wait to cut bell peppers until you are ready to eat them. The cut portions of peppers exposes them to the air, increasing the amount of vitamin C loss. Bell peppers are also delicious in salads. For an easy summer salad, try mixing diced bell peppers and cherry tomatoes with Italian salad dressing. It's a delicious way to use some of the bountiful harvest of cherry (or grape) tomatoes from your garden. How ever you eat them, orange, yellow and red peppers are a gold mine of vitamin C not to be missed this summer. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Chicken, bell pepper and broccoli stir-fry Sauce: ¼ cup chicken broth 1 tablespoon reduced-sodium soy sauce 1 tablespoon honey or brown sugar 1 teaspoon sesame seed oil, optional 1 firmly packed tablespoon grated fresh ginger ¼ teaspoon black pepper 1½ tablespoons cornstarch Stir-fry ingredients: 2 tablespoons canola oil for stir-frying, divided 1 teaspoon sesame seed oil, optional 1 onion, finely chopped 1¼ cups broccoli florets, chopped small 2 cups thinly sliced orange bell peppers 2 cloves garlic, minced 1-pound boneless, skinless chicken breast, cut into bite-sized pieces 4 (to 6) cups packed baby spinach, coarsely chopped ½ cup nuts, such as cashews (or walnuts) 1. Before starting to cook, be sure to chop all vegetables and dice chicken. The secret to stir-frying is to have all the ingredients pre-prepped. The stir-frying goes very quickly. 2. Whisk together the first seven ingredients in a bowl to make a sauce. Set aside. 3. Heat 1 tablespoon canola oil in a very large skillet or wok over medium high heat. Stir-fry onions for 2 minutes. Add broccoli and cook for 1 minute. Add peppers and garlic and stir fry for another 2 minutes. Remove vegetables from the pan and set aside. 4. Add remaining tablespoon of canola oil and sesame seed oil to the pan. Stir-fry chicken 5 minutes or until cooked through and lightly browned. Add spinach and stir-fry just until starting to wilt, about 1 minute. Add sauce and vegetables. Stir-fry until lightly coated with sauce. Serve over brown rice. Top with cashews (or walnuts). Note: Of the many stir-fries my family eats, this is my favorite. Makes: 4 to 6 servings SOURCE: www.healthcommunities.com Steak Stir-Fry with Peppers Sauce: ¼ cup rice vinegar ¼ cup low sodium soy sauce 1 teaspoon grated orange zest 3 tablespoons sugar 1 teaspoon cornstarch Stir fry ingredients: 1 ¼ pounds flank (or sirloin) steak cut across the grain into thin strips A few dashes of black pepper 1 tablespoon cornstarch 2 tablespoons oil 1 medium yellow onion, thinly sliced 2 medium orange (or 1 red and 1 orange) bell peppers 2 cloves of garlic, minced 1 tablespoon grated fresh ginger Optional garnish: Fresh cilantro 1. In a small bowl, combine the rice vinegar, soy sauce, orange zest, sugar and 1 teaspoon of cornstarch. Set aside. 2. Place strips of steak into another bowl. Season with pepper. Then sprinkle with 1 tablespoon of cornstarch. Stir with a fork to evenly coat meat. 3. Heat a large wok or skillet. When hot, add oil. Then stir-fry steak in batches. Stir-fry until browned, but just short of being cooked through, about 2 minutes. Transfer meat to a plate. 4. Then stir-fry the onion for a minute. Add the peppers, garlic and ginger. Stir-fry just until vegetables are slightly tender, about 4 minutes. Add the steak and cook for another minute. Pour the sauce over the steak and veggies, Stir to coat evenly. Cook for 2 to 3 minutes (to cook cornstarch and thicken sauce). Serve over cooked brown rice. If desired, garnish with cilantro. Makes: 4 servings SOURCE: Deborah Harroun at www.tasteandtellblog.com