When we feel a cold coming on, many of us instinctively reach for vitamin C to boost our immune systems. The same applies to when we have an ongoing flu season or any other outbreak. While supplements are convenient, getting vitamin C directly from food can be just as effective—and sometimes even more so. But did you know that besides the most popular Orange, there are a range of popular fruits that are packed with Vitamin C. While a medium-sized orange contains around 70 mg of vitamin C, several other foods pack an even more powerful punch.

Here Are Fruits That Contain More Vitamin C Than Oranges

1. Strawberries

A cup of fresh strawberries offers 97.6 mg of vitamin C, surpassing the amount found in a single orange. Along with their vitamin C content, strawberries provide magnesium and folate, essential for blood sugar stability and heart health.

2. Broccoli

Raw broccoli contains approximately 81 mg of vitamin C per cup — close to the recommended 90 mg per day. Additionally, this cruciferous vegetable is rich in vitamin K, which supports bone health and blood clotting.

3. Bell Peppers

Bell peppers — particularly the yellow variety — can contain up to 341 mg of vitamin C per large pepper, nearly five times that of an orange. Red and green bell peppers also pack a substantial dose of this immune-boosting nutrient and are a low-calorie, fiber-rich snack.

4. Kiwi

This small but mighty fruit delivers 128 mg of vitamin C per serving (about two kiwis). Kiwi is also loaded with copper, potassium, and serotonin, which may improve sleep quality.

5. Brussels Sprouts

One cup of Brussels sprouts provides 97 mg of vitamin C, along with fibre and cancer-fighting phytonutrients. Roasting them can bring out their natural sweetness and reduce their bitter taste.

6. Kale

A cup of kale offers 91 mg of vitamin C, plus an impressive seven times the daily recommended value of vitamin K. This leafy green is also a good source of minerals and omega-3 fatty acids.

7. Pineapple

Pineapple contains 79 mg of vitamin C per cup and is packed with bromelain, a natural enzyme that aids digestion and reduces inflammation.

8. Papaya

With 88.3 mg of vitamin C per cup, papaya is known for its anti-inflammatory properties and its ability to brighten skin and clear sinuses.

9. Cauliflower

A head of cauliflower can provide a staggering 266.8 mg of vitamin C, along with ample fibre. Steam, mash, or roast it for a nutritious, versatile meal option.

There's something intensely comforting in a steaming bowl of khichdi. As a child, it was always my first port of call: little spices, a dollop of ghee floating on top, served with a dash of tangy pickle and a refreshing side of dahi. It's the sort of dish that envelops you in memories and feeds from within. But I went one step further with my passion for khichdi recently. I had just khichdi—only for each and every meal—seven days continuously. What began as a plain food cleanse became a life-changing experience for my body and mind.

Khichdi is not simply comfort food. It's an Ayurvedic traditional dish prepared with basmati rice and split mung beans, usually cooked along with a mix of digestion-friendly spices and plenty of ghee. This pot miracle is easy on the digestive system, has natural detox properties, and is nutritionally balanced. Ayurvedic doctors usually prescribe a khichdi cleanse in order to reboot the gut and regain balance—and that was precisely what I needed after a whirlwind month of traveling, processed foods, irregular sleep patterns, and no exercise.

A khichdi cleanse is not something to be undertaken lightly. You have to prepare your body by cutting down on processed foods and caffeine a few days beforehand. I entered grudgingly but with an open mind. The thought of eating the same meal 21 times in a week's time seemed daunting, but the outcome was beyond imagination.

First Signs: Detox is Uncomfortable

What shocked me the most? It wasn't the eating that was difficult—it was the recovery. For a month leading up to this cleanse, I had been living on poor food, late nights, and a non-existent workout schedule. I felt fat, lethargic, and sluggish at first. But only two days into the cleanse, my body began to react.

Detox isn't a happy process. Emotional and physical poisons emerged. I was irritable and fatigued. But by day four, the fog cleared. I awoke feeling lighter, more conscious, and with less sugar cravings. My digestive system improved significantly. My skin, which had been red and dull, began to clear. I even lost 5 kilograms at the end of the week.

Simplicity Is Powerful

One of the most surprising things about this cleanse was just how effective simplicity can be. Having the same simple meal every day streamlined not only my digestion, but my brain. There were no food choices to be made, no kitchen mayhem, no cravings to fill my head.

We tend to overcomplicate food with fad diets, complex meal preps, and a plethora of ingredients. But khichdi taught me that one dish, when properly nutritionally balanced, can be sufficient to provide us with everything we require. With split mung (which is full of protein), rice (a soothing carbohydrate), and ghee (nourishing fat), I was fulfilled in every possible sense.

Letting Go of Choices Brought Me Peace

At first, the prospect of having only khichdi seemed limiting. But somewhere between day three, I loved every bite. I ceased to compare it with other foods that I wasn't allowed to eat. I wasn't craving sandwiches or sweets. Rather, I was in the moment, relishing the tastes and textures of the food that I had in front of me.

Without constant food options, I was liberated. There were no what-ifs and menu regrets. I believed in the process, and with that belief came a astonishing sense of happiness.

Emotional and Mental Clarity

Discipline is tough. Particularly when the folks around you are indulging in all the things you're deliberately abstaining from. But holding firm on the cleanse showed me resilience. Every time I nearly gave up, I was reminded of why I began: to bring back balance.

This is not about food. It's about being reliably present for yourself, even when it's not convenient. The mental sharpness that I achieved was as impactful as the physical detox. I was able to concentrate more clearly, felt emotionally lighter, and started sleeping deeper.

The Body Always Knows

One of the deepest insights was this: our bodies know how to heal. They contain old wisdom that we tend to overrule with new ways—gobbling for boredom, stuffing late at night, or eating for pleasure rather than nutrition.

The khichdi cleanse brought me back in tune with the natural rhythms of my body. Hunger signals reappeared, sleep was effortless, cravings disappeared and all because I provided my body with what it was requesting and left it alone.

Food as Medicine

This cleanse redefined food for me. Food isn't pleasure, it's fuel. And when you use it as such, it pays off. My skin was healed, my bloating was gone, and I felt rejuvenated. All from one simple dish. Of course, I did miss variety. I missed crunch and spice but I also found something irreplaceable: an inner reset.

Would I Do It Again?

Absolutely. But in preparation. A khichdi cleanse isn't deprivation; it's discipline, healing, and getting back to basics. It's about listening to your body's intelligence and creating space for clarity, body and mind.

Although I don't advise attempting it without speaking with a healthcare provider, I do endorse the power of conscious, simple eating. Even if you do it one day a week, your body will reward you.

One main ingredient in your go-to energy drink may be causing more harm than good—particularly to your blood. Taurine, a naturally occurring amino acid and common additive in energy drinks such as Red Bull and Celsius, is now being researched for its involvement in the development of blood cancer, namely leukemia.

Scientists have discovered evidence that taurine could be powering the growth of leukemia cells, a serious health concern for consumers globally who depend on energy drinks as a quick fix on a regular basis, based on a study published recently in the journal Nature.

What Is Taurine?

Taurine occurs naturally in protein-containing foods such as meat and fish and is also produced in the human body. Familiar for its function of maintaining fluid balance, cardiovascular support, and electrolyte regulation, taurine has been touted for years as a "health-enhancing" supplement.

Taurine is also added to energy drinks for its claimed brain-boosting and anti-inflammatory effects and is marketed as a means to enhance mental concentration and physical output. However, whereas the health halo of taurine has been instrumental in fuelling the lucrative energy drink market, recent scientific research contravenes this image.

A new study spearheaded by researchers at the University of Rochester's Wilmot Cancer Institute revealed how leukemia cancer cells hijack taurine as an energy source. Specifically, the cancer cells take in taurine to fuel glycolysis—a biological process that allows them to produce energy and proliferate at a fast rate.

More concerning is the process by which this works. Researchers found a gene, SLC6A6, responsible for carrying taurine throughout the body. When mice were injected with human leukemia cells and put through experiments, the researchers saw that taurine synthesized in the bone marrow was carried directly to the leukemia cells, facilitating their growth and survival.

This opens up a concerning prospect: added taurine from energy drinks and supplements could unintentionally provide nutrients to blood cancer cells, fueling the disease.

Although taurine is naturally occurring and necessary in small amounts, the research indicates that additional, man-made consumption particularly in energy drinks—could cause harm in those who are at risk of or already fighting leukemia. The concern is particularly significant for young adults and adolescents, the group that uses energy drinks most frequently.

Although taurine has been shown in the past to be useful in reducing chemotherapy side effects in leukemia patients, these new results indicate a more complex scenario. Scientists now stress the necessity of reevaluating the extensive use of taurine, particularly considering its easy availability in drinks and supplements.

Notably, research at this stage is in its infancy. Human clinical trials and further research must be conducted to establish causation. That said, early findings have already led scientists to speculate whether preventing taurine uptake in cancer cells might form the basis of future treatment.

Is Taurine Linked to Other Cancers?

The Wilmot Cancer Institute study is part of a larger scientific push to determine how taurine affects other types of cancer. Initial evidence also points to a link between taurine and the formation of colorectal cancer, though further work is required there.

With the American Cancer Society's estimates that over 192,000 individuals in the U.S. will be diagnosed with blood cancer in 2025, including 66,890 new cases of leukemia, these results are both timely and concerning.

Healthier Substitutes for Energy Drinks

For those who wish to cut back on energy drinks but need a boost, there are safer, evidence-based substitutes that offer energy without the possible risks associated with taurine:

1. Coffee

A classic favorite, coffee is loaded with antioxidants and provides a natural source of caffeine. In moderation, it promotes brain health, deters inflammation, and can even reduce the risk of some cancers.

2. Green Tea

Rich in antioxidants and low in caffeine, green tea provides a smooth, long-lasting energy release without jitters or sugar highs. It's also said to boost metabolism and promote cardiovascular health.

3. Yerba Mate

Widely available in South America, Yerba Mate has a blend of all-natural stimulants to enhance concentration and physical performance as well as offering anti-inflammatory and antioxidant effects.

4. Kombucha

A probiotic- and B vitamin-rich fermented tea that supports gut health with a mild energy boost, kombucha is a refreshing and lower-caffeine alternative.

5. Protein Shakes

Most useful after a workout, protein shakes charge up muscle repair and ensure long-lasting energy without sugar overload. They're perfect for gym rats.

6. Chia Seed Water

This water drink contains fiber, omega-3s, and protein to provide a consistent supply of energy and enhanced endurance. It's a no-sugar, all-natural means of remaining energized.

Although further research is required to create definitive health policies regarding taurine intake, the preliminary research serves as a warning call for both consumers and regulators. Modesty will have to do for the time being.

If you’re frequently reaching for an energy drink, it might be time to read the label more critically and consider healthier alternatives. As the science evolves, so should our choices, especially when it comes to ingredients that may carry more risks than rewards.

Including protein-rich vegetables in your daily diet can significantly contribute to maintaining muscle mass and supporting essential bodily functions. While meat is often considered the primary source of protein, plant-based options provide equally nutritious and versatile alternatives.

Here are some nutrient-dense vegetables packed with protein that can be enjoyed as standalone dishes or as part of various recipes:

Edamame – With 18.4 grams of protein per cup, edamame is a powerhouse of plant-based nutrition. Often served as a side dish in sushi restaurants, it can also be prepared at home in a variety of ways, such as Spicy Edamame or Crispy Garlic Edamame.

Lentils – These small, lens-shaped legumes contain 17.9 grams of protein per cup when boiled. Lentils are a cost-effective and readily available source of plant protein. From Red Lentil Taco Soup to Lentil Salad, they can be incorporated into various meals.

Pinto Beans – A staple in Mexican cuisine, pinto beans deliver 15.4 grams of protein per cup when boiled. Use them in burritos, soups, or simply as a side dish to add protein to your meals.

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Chickpeas – With 21.3 grams of protein per 100 grams of dried chickpeas, these legumes are a nutritional powerhouse. Roast them for a crunchy snack or blend them into hummus for a protein-rich dip.

Mung Beans – Providing 14.2 grams of protein per cup when boiled, mung beans are also rich in iron and fiber. They can be used in curries or sprouted to make nutritious burgers.

Fava Beans – Often compared to green beans or edamame, fava beans contain 12.9 grams of protein per cup. Add them to salads or blend them into a creamy dip.

Lima Beans – Packing 11.6 grams of protein per cup, lima beans are a nutrient-dense option rich in potassium and iron. They can be enjoyed in baked dishes or pureed into a smooth hummus.

Green Peas – Don’t underestimate these small vegetables; a cup of boiled green peas provides 8.58 grams of protein. They can be added to soups, casseroles, or even roasted for a crunchy snack.

Quinoa – Technically a seed, quinoa is known for its complete protein profile, providing 8.14 grams per cup when cooked. It’s a versatile grain that can be added to salads, pilafs, and grain bowls.

Wild Rice – With 6.54 grams of protein per cup, wild rice is a nutrient-rich alternative to regular rice. Incorporate it into casseroles, soups, or use it as a stuffing base.

Incorporating these protein-rich vegetables into your diet can not only help meet your daily protein requirements but also provide an array of essential vitamins, minerals, and dietary fiber. Opting for plant-based protein sources can also contribute to a balanced, nutrient-dense diet that promotes overall health.

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