Vitamin C is one of the most important micronutrients, as it benefits your immune system, reduces your risk of heart disease and prevents wrinkled and saggy skin! It is recommended that you consume at least 65 to 90 mg of Vitamin C per day. It is found in numerous tasty foods, making it that much easier to eat something good for not only your body, but your skin as well.
In order to keep it short and sweet, the following are just a few of the foods that are high in Vitamin C, and can also be added into recipes to make delicious and healthy meals:
Kale: Just one cup of kale contains 134% of the Vitamin C you need daily. This dark, leafy green is perfect to add to your salads.
Berries: Blackberries, blueberries and strawberries are all packed with Vitamin C, with strawberries containing the most. There is 17% of the daily Vitamin C you need in just one strawberry, therefore you only need six to get enough for the day!
Kiwis: Kiwis contain 64 mg of Vitamin C per fruit, meaning just one kiwi will get you the daily recommended amount of the important micronutrient.
Bell Peppers: Colored bell peppers contain 183 mg of Vitamin C per 100 grams of peppers. This is more the 3 times the amount that is recommended per day.
Citrus Fruits: Grapefruits and oranges contain the same amount of Vitamin C, while lemons and clementines deliver a lower amount (roughly 60-75% of the recommended value).
Broccoli: Broccoli is packed with antioxidants AND Vitamin C. One cup of chopped and steamed broccoli contains 135% of your recommended daily dose of Vitamin C.
Try these recipes for a meal packed with Vitamin C!
Strawberry Kiwi Smoothie
- 1.5 cups coconut water
- 2 kiwis
- 1.5 cups frozen strawberries
- 1/2 frozen banana
- 1 tbsp fresh lime juice
The Vitamin C Salad
- 1/4 head of lettuce (either iceberg or Romaine)
- 1 cup of fresh kale
- 1/4 cup fresh strawberries (diced)
- 1/4 cup fresh blueberries
- Small handful of pepitas
- Feel free to add clementine slices and Raspberry or Strawberry Vinaigrette Dressing.
- 1 mango (diced)
- 3 roma tomatoes (diced)
- 1/4 cup red onion (minced)
- 1 jalapeño (de-seeded and minced)
- 1 tbsp fresh cilantro (minced)
- 1 lime (juiced)