byDr. Karen Reed Ph. D. Sunday, October 30, 2016
Vitamin C is, by far, one of the three most important micronutrients on the planet! Without it, your immune system crashes, your skin gets wrinkled and saggy, and your risk of heart disease increases significantly.
The great thing about Vitamin C is that it’s SO easy to get. You’ll find it in a lot of foods:
- Yellow bell peppers —Colored bell peppers contain 183 mg of Vitamin C in just 100 grams of peppers. That’s more than 3 times the amount of Vitamin C you need every day.
- Kale – A single cup of chopped kale delivers 134% of the Vitamin C you need in a single day. It’s the best of the dark, leafy greens to add to your salad.
- Guavas — A guava fruit contains over 125 mg of Vitamin C or more than 200% of your Vitamin C DV. Talk about a tasty, healthy treat!
- Kiwis – Yet another awesome source of Vitamin C! Kiwi fruit contains 167 mg of Vitamin C per cup or 64 per fruit. Just one fruit will give you 100% of the Vitamin C you need in a day.
- Berries – Strawberries, blackberries, and blueberries are all loaded with Vitamin C. Strawberries are the best, with 18% of the Vitamin C you need in every fruit. With just 6 strawberries, you get more than enough Vitamin C!
- Broccoli – Dark, packed with antioxidants, AND rich in Vitamin C? Yes, please! A cup of chopped and lightly steamed broccoli contains 135% of your Vitamin C DV.
- Citrus fruits – Oranges and grapefruits each contain roughly the same amount of Vitamin C per fruit, while lemons and clementines deliver a lower dose (between 60 and 75% of your DV). Pummelos, however, contain more than 600% of the Vitamin C you need a day!
These are just a few of the foods that deliver a hefty dose of Vitamin C per serving, and you’ll find they will make a wonderful addition to your diet.
Want to make sure you’re getting enough Vitamin C in your day? Try these 7 recipes that are as nutritious as they are delicious.
Ascorbic Acid Fruit Salad
If you want a fresh fruit salad to add brightness to your meals (and double as a healthy dessert), this is the dish for you! It delivers a hefty dose of Vitamin C courtesy of the guavas, oranges, and strawberries. As a bonus, it even includes gold kiwi fruit, which contains 50% more Vitamin C than green kiwis. Bonus: it’s also an amazing source of dietary fiber!
Ingredients:
- 2 gold kiwi fruits
- 1 orange
- 2 guavas
- 1 cup of fresh strawberries
Preparation:
- Peel the orange and cut it into cubes. Peel and cube the kiwi fruit. Remove the stem from the strawberries and slice into quarters. Cut the guava into quarters, then each of those quarters in half (length-wise).
- Mix the fruit together, and add a spritz of lemon or lime juice for flavor (and more Vitamin C).
- Serve as the perfect summer fruit salad!
The Vitamin C Salad
What could be better than getting Vitamin C WITHOUT all the sugar found in fruit? Vitamin C-heavy veggies are the perfect low-carb, low-calorie option. As you see from the list above, kale is one of the best sources of Vitamin C. Adding it into the salad also doubles down on the antioxidants and fiber. For even more Vitamin C, you can add in yellow bell peppers and snap peas (which deliver 63% of your Vitamin C DV in every cup). With a few fresh tomatoes, it’s the perfect salad to keep you healthy through any flu season!
Ingredients:
- ¼ head of lettuce (iceberg or Romaine)
- 1 cup of fresh kale leaves
- 1 yellow bell peppers
- 1 cup of cherry tomatoes
- 1 cup of fresh snap peas
Preparation:
- To begin, run the lettuce and kale under cold water to rinse off any dirt. Place in a strainer or salad spinner to dry.
- Cut the bell pepper in half and remove the seeds. Slice it into strips—not too fine, but not too thick. Bite-sized is the way to go! Cut or rip the snap peas in half.
- Use your hands to rip the lettuce and kale leaves, and place them in a bowl. Top with the bell peppers, cherry tomatoes, and the fresh snap peas. Make your own fresh vinaigrette, or top with a spritz of lemon juice, a dash of olive oil, salt, and pepper.
Green Vitamin C Smoothie Blast
What could be better than a breakfast smoothie that gives you all the Vitamin C you need for the day? This fruit smoothie is an amazing source of Vitamin C, but it’s also loaded with antioxidants. It will do wonders for your skin, hair and eyes (courtesy of the Vitamin A from the papaya), and provide plenty of digestive fiber. It’s the perfect way to start the day off right.
Ingredients:
- 3 oranges
- 2 guavas
- ½ cup of kale leaves
- ¼ papaya
- Ice
Preparation:
- To begin, cut the oranges in half and squeeze the juice into the blender.
- Use soft (over-ripe) guavas for the smoothie. Cut them in half and scoop out the seeds. Place the shells into the blender, and use a spoon to strain the seeds out of the fleshy part of the guava.
- Remove the seeds from the papaya, trim away the peel, and add it into the blender. Throw in the kale leaves, add half a cup of water and five cubes of ice and blend. The result: a wonderfully delicious and nutritious smoothie!
Creamed Rosemary Cauliflower Soup
(Recipe courtesy of Recipe Tin Eats)
On those chilly winter days, what could be better than a rich, creamy soup? Not only is this the perfect comfort food, but it’s also beautifully healthy. The heavy cream based makes it soothing and warming, while the cauliflower packs a Vitamin C punch (86% of your DV in every cup). With the right compliments, it’s the best soup to have when the weather turns cold.
Ingredients:
For this recipe, you will need:
- 3 garlic cloves
- 1 medium head of cauliflower
- 2 small potatoes
- 1 large onion
- 2 cups of milk
- 2 cups of chicken broth / stock
- ½ tablespoon of fresh rosemary
- Salt and pepper to taste
Preparation:
- To begin, pour the chicken stock or broth into a pot. Turn on the fire and bring it to a boil.
- As the stock is heating, dice the onion into eighths and add to the pot. Use your hands to rip the cauliflower into florets. Chop the stalk into inch-thick pieces. Add all the cauliflower into the pot, along with the rosemary.
- Peel and cube the potatoes next. Once they’re in the pot, let the mixture rise to a simmer, and add in the milk. Bring the mixture to a boil, and let it cook until the potatoes and cauliflower is tender. Add salt and pepper as desired, along with a pinch of chili powder (to give it an earthy flavor).
- Once the potatoes and cauliflower are cooked, use a stick blender to puree the soup. (If you don’t have a stick blender, let the soup cool, blend, then return to the stove.)
- Bring the soup to a simmer one last time. Serve into individual bowls, and top with grated cheddar cheese, a drizzle of olive oil, and a sprig of thyme. For maximum enjoyment, serve with fresh crostino.
Fresh Minestrone
(Recipe courtesy of the Food Network)
Unlike other soups, minestrone is at its most delicious when served chilled! It’s the perfect meal to enjoy on those random hot days that crop up during spring and autumn. The fact that it’s made from tomatoes makes it an amazing source of Vitamin C, as stewed tomatoes contain 91% of your Vitamin C DV per cup. A bowl or two of this naturally delicious soup, and you’ll give your body the nutrients it needs to stay healthy!
Ingredients:
For this recipe, you will need:
- 2 tablespoons of extra-virgin olive oil
- 1 large onion
- 4 cloves of garlic
- 2 stalks of celery
- 1 large carrot
- 1/3 pound of green beans
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- Salt and freshly ground pepper
- 1 pound of fresh tomatoes
- 1 14-ounce can of crushed tomatoes
- 6 cups of chicken broth
- 1 15-ounce can of low-sodium kidney beans, drained and rinsed
- 1 cup of elbow pasta
Preparation:
- To begin, dice the onions and mince the garlic. Place a soup pot on the stove, add olive oil, and sauté the onions and garlic for a total for 5 minutes. As the aromatics are cooking, dice the celery and carrots and add at the end of the 5 minutes. Cook until soft or about 5 minutes. Dice the green beans and add them to the pot, along with the oregano and basil. Add salt and pepper to taste, and keep cooking for another 5 minutes.
- Place the tomatoes in a saucepot, and bring to a boil. Stew for about 10 minutes, then add in the crushed tomatoes and use a stick blender to puree. Stir in the chicken broth, simmer for 10 more minutes, then add into the soup pot with the veggies.
- Bring the mixture to a boil, add in the kidney beans and pasta, and let it cook for about 10 more minutes—until the noodles are tender.
- Remove the pot from the stove, serve into bowls, and place in the freezer to chill. Serve when cool, topped with parmesan cheese, a dollop of cream, and a spring of fresh basil.
Mediterranean Wrap
(Recipe courtesy of Eating Well)
If you want to get creative with the flavors, it doesn’t get better than this! Mediterranean wraps give you Vitamin C from the kale, tomatoes, lemon juice, and herbs, making it one heck of a delicious Vitamin C meal.
Ingredients:
For this recipe, you will need:
- 1 cup of cooked couscous
- cup chopped fresh parsley
- 1/2 cup chopped fresh mint
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons minced garlic
- 1/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 1 pound chicken tenders
- 1 medium tomato
- 1 cup of kale
- ½ cucumber
- 4 10-inch wraps or tortillas
Preparation:
- In a mixing bowl, combine the mint, lemon juice, parsley garlic, and olive oil. Add a pinch of pepper and the 1/8 teaspoon of salt. Add in the chicken tenders, toss to season the meat thoroughly, and cook in a non-stick skillet. Let the tenders cool on a cutting board, and cut into strips.
- Dice the cucumber and tomato, and chop the fresh kale into strips. Add a spritz of lemon and the last of the salt.
- Spread the tortillas/wraps on a clean counter, add a spoonful of couscous, and place the strips of chicken atop them. Add the kale, tomato, and cucumber, and a drizzle of olive oil and fresh cream. Roll into wraps, serve, and enjoy!
Philly Cheesesteak
(Recipe courtesy of All Recipes)
If you want to make this a healthy meal, go heavy on the bell peppers and cut back on the meat! It’s a great way to get more Vitamin C and enjoy the best of Philadelphia!
Ingredients:
For this recipe, you will need:
- ½ tablespoon olive oil
- ½ pound beef round steak cut into thin strips
- 1 yellow bell peppers, cut into 1/4 inch strips
- 1 onions, sliced into rings
- salt and pepper to taste
- 2 hoagie rolls, split lengthwise and toasted
- ½ of an 8-ounce package shredded mozzarella cheese
- ½ teaspoon dried oregano
Preparation:
- Place a skillet over medium heat, add olive oil, and sauté the beef. Once the meat is lightly browned, add the onions, bell peppers, salt, and pepper. Keep cooking until the veggies are translucent and tender, then remove from the stove.
- Scoop the mixture into your hoagie buns, and top with the shredded cheese. Spring oregano on top, and add a pinch of garlic powder. Place in the oven to toast, and enjoy!
