A Dietician Says—Eat These 15 Vitamin C Meals to Enhance Immunity

Dietary supplements are a scorching matter within the well being world, and consultants nonetheless disagree about their efficacy. Regardless of the unknowns, one vitamin particularly, tends to make it on each checklist of sought-after dietary supplements as a consequence of its scientifically confirmed results on the physique. Whether or not it’s used to combat a cussed chilly or brighten your complexion, vitamin C is liked by many for its quite a few well being advantages. Since our our bodies can’t produce this vitamin, assembly the really useful day by day dosage may be difficult. Fortuitously, vitamin C may be present in lots of our on a regular basis meals, making upping your consumption only a bit simpler.

We known as in registered dietician Could Zhu to interrupt down every part you’ll want to learn about this highly effective vitamin. Zhu says that it’s best to fulfill the RDA of vitamin C by means of meals, however supplementation is offered. Learn on for solutions on every part you could be questioning about vitamin C and 15 meals that you’ll find it in!

What Are the Advantages of Vitamin C?

Vitamin C doesn’t simply cowl one space of well being. Zhu says that this vitamin can strengthen immunity, which may be notably helpful throughout chilly and flu season. vitamin C also can enhance iron absorption, as this course of determines how effectively our physique makes use of power. Stimulation of collagen manufacturing is one other profit that vitamin C reaps, which may improve total pores and skin well being.

Ought to we be taking vitamin C dietary supplements, or getting it from entire meals sources?

Zhu says, “Relating to vitamin consumption, we all the time advocate a food-first strategy earlier than supplementation. Vitamin C is a water-soluble vitamin which implies our our bodies don’t retailer it in massive quantities, so after the physique absorbs what it wants, something in extra will get flushed out.” Due to this fact it isn’t a good suggestion to over-supplement this vitamin. Zhu additionally shared that the present Tolerable Higher Consumption Stage (aka the max day by day consumption unlikely to trigger dangerous results on well being) for vitamin C is 2000 mg a day. She notes that the RDA for adults 19 years outdated is 90 mg (males) / 75 mg (girls). For being pregnant, the quantity improve from 85mg to 120 mg day by day. 

Zhu says that a neater approach, nevertheless, to ensure vitamin C necessities are met and never exceeded is to usually eat it by means of meals, ideally by means of fruit and veggies. She says that consuming 1-2 fruit and greens in each meal may help preserve vitamin C ranges within the physique. Nonetheless, dietary supplements can all the time be thought-about if in case you have a weight loss program that’s inadequate in vitamin C or discover it more durable to eat fruit and veggies usually.

What Are Indicators That You’re Poor in Vitamin C?

Though uncommon, vitamin C deficiencies can happen, usually in much less developed nations. Nonetheless, there are warning indicators of a deficiency. These might embody:

  • Gradual therapeutic wounds
  • Bruising on pores and skin 
  • Bleeding (crimson) gums/tooth loss
  • Weak immunity 
  • Scurvy 
  • Iron-deficiency anemia

15 Vitamin C Meals To Give You A Enhance (Plus Recipes!)

As Zhu talked about, one of the simplest ways to fulfill the perfect RDA of vitamin C with out going overboard is thru meals. This checklist consists of quite a lot of wholesome and engaging choices which can be excessive in vitamin C and simple to include into your weekly menu.


1 medium orange accommodates 83 mg of vitamin C, which means you may simply meet your day by day quantity with a fast snack. Oranges can be added as a garnish or pressed into juice if consuming them uncooked isn’t fairly your type.

Recipe: Chaat Masala Citrus Salad

Why We Love It: This citrus salad doesn’t cease at simply oranges, it additionally contains quite a lot of recent fruits like grapefruit and avocado which can be jam-packed with vitamins of their very own.

Bell Peppers

One crimson bell pepper or 1/2 cup of slices accommodates 95 mg of vitamin C, making it an amazing ingredient to incorporate in your weeknight dinners.

Recipe: Samosa Stuffed Bell Peppers

Why We Love It: Stuffed bell peppers are a flexible method to incorporate a wholesome ingredient that pairs properly with flavors from just about any delicacies.


You may rise up to 30 mg of vitamin C from 1/2 cup of lemon juice. Whereas that will appear to be a complete lot of lemon, this fruit is used extra typically than chances are you’ll understand when baking and cooking.

Recipe: Feta Salad with White Beans and Lemon Relish

Why We Love It: This recipe appreciates all of the lemon, together with its juice, to create a tangy relish.


One medium papaya accommodates 95 mg of vitamin C. Slice it up or add it as a garnish, however papaya by no means disappoints with its buttery and candy taste.

Recipe: Sarah Copeland’s Millet and Amaranth Porridge with Figs and Papaya

Why We Love It: We’ve by no means seen a extra beautiful tackle porridge than the one Sarah Copeland shared with us. Whereas this recipe requires 1/2 papaya, extra could possibly be added to extend your vitamin C consumption.


Do you know kale is a kind of cabbage? Even should you did, I doubt you knew that 1/2 cup of this beautiful inexperienced accommodates 53 mg of vitamin C.

Recipe: Kale Citrus Salad

Why We Love It: There are such a lot of well being advantages that kale has to supply. This salad will provide help to in your method to assembly that RDA by means of entire meals. With a salad this scrumptious, it isn’t a problem to include loads of nutritional vitamins into your weekly menu.


It solely takes 1 small grapefruit for as much as 69 mg of vitamin C, nearly reaching that RDA.

Recipe: Radish & Fennel Citrus Salad

Why We Love It: This beautiful salad is the proper bowl of wholesome elements we’re bringing to the desk this spring. Chef Seamus Mullen says that supreming your citrus fruit is the proper approach to make use of the fruits’ juices to create a superbly balanced and tart vinegarette.


To protect its vitamins, together with vitamin C, we advocate steaming, sauteeing, or baking broccoli, as boiling can have an effect on the vitamins preserved after cooking. 1/2 cup of this ingredient accommodates 50 mg of vitamin C. That’s an ideal quantity for a scrumptious aspect or snack.

Recipe: Spicy Chili Lime Miso Broccoli

Why We Love It: You may end up consuming this broccoli straight off the pan after tasting these scrumptious flavors. Spicy flavors are tamed by the lime acidity and complemented by the selfmade miso dressing.

Brussel sprouts

I’m a agency believer that should you nonetheless have a vendetta towards Brussels sprouts as an grownup, you haven’t cooked them correctly. A 1/2 cup of cooked Brussels sprouts has 48 mg of vitamin C (however we expect you’ll eat extra).

Recipe: Cacio E Pepe Brussels Sprouts

Why We Love It: This recipe avoids these soggy steamed Brussels sprouts of your nightmares by shredding and cooking them as a substitute. The core elements of Cacio E Pepe — butter, parmesan, and lemon — carry a little bit of brightness to this underrated veggie.


Whereas one cup of uncooked cabbage is barely 33 mg of vitamin C, we’re certain that you simply’ll end up consuming extra of this veggie when it’s paired with daring flavors and hearty protein.

Recipe: Hoisin Rooster Cabbage Tacos

Why We Love It: I’m all the time on the lookout for methods to include fruits and veggies to switch pointless carbs in my meals (however under no circumstances am I a carb-hater). When you’re skeptical about cabbage leaves changing a conventional tortilla on this recipe, the filling will win you over, consisting of hoisin sauce, shredded hen, and quite a lot of scrumptious toppings.


One cup of uncooked cauliflower is 52 mg of vitamin C, however let’s be sincere, who can solely eat one cup of this veggie?

Recipe: Roasted Cauliflower Tacos with Cilantro Pesto

Why We Love It: This vegan and gluten-free recipe is a superbly plant-based method to incorporate nutrient-filled elements right into a meatless weight loss program.

Strawberries (1 cup): 98mg 

Strawberries are surprisingly excessive in vitamin C, containing 98 mg in just one cup. This fruit makes it simple to fulfill your RDA, as it may be included into each meal of the day.

Recipe: Strawberry & Arugula Salad with Spring Herbs & Goat Cheese

Why We Love It: This strawberry and arugula salad couldn’t be extra picture-perfect. When you’re on the lookout for a easy method to meet that RDA of vitamin C, just be sure you slice up one cup of this recent fruit to your summery salad.

Kiwis (2 kiwis): 137 mg

Two kiwis include 137 mg of vitamin C, making for a straightforward snack that meets your RDA!

Recipe: Raspberry & Chia Seed Superfood Parfait

Why We Love It: This superfood parfait is the breakfast I wish to get up to each day. It’ll go away you full and energized to begin your day on the proper foot.


Guava is one other vitamin C superfood. 1 medium Guava accommodates 165 mg of vitamin C, making it an amazing ingredient used to assist steadiness out blood sugar ranges and increase coronary heart well being.

Recipe: Child Greens with Beet Leaves, Comfortable Boiled Egg, and Sizzling Guava Dressing

Why We Love It: This salad screams spring and doesn’t skimp on daring flavors — an ideal complement to recent greens. This scorching guava dressing can be utilized on every part from proteins to sandwiches.


Whereas 1 cup of cantaloupe is barely 17 mg of vitamin C, should you’re like me, you’ll eat much more of this fruit in a single sitting. It’s the proper snack I crave on scorching summer season days or in a greek yogurt bowl within the mornings.

Recipe: Prosciutto Wrapped Melon

Why We Love It: These prosciutto-wrapped melon slices use beautiful radicchio leaves to garnish this savory and candy snack.

Parsley (1 cup): 133 mg

One cup of parsley is a fool-proof method to incorporate meals excessive in vitamin C into your meal. With 133 mg per cup, your dishes gained’t be missing in taste or diet.

Recipe: Chimichurri Fish Tacos

Why We Love It: This recipe’s chimichurri makes use of 1/2 bunch of recent parsley, stem included. Pair with fish of your selection (we selected halibut), and also you’ll be blown away with the flavour.


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