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 specifically, tends to make it on each checklist of sought-after dietary supplements resulting from 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 helpful each day dosage could be tough. Luckily, vitamin C could be present in a lot of our on a regular basis meals, making upping your consumption only a bit simpler.

We referred to as in registered dietician Could Zhu to interrupt down every thing it’s essential to find out about this highly effective vitamin. Zhu says that it’s best to fulfill the RDA of vitamin C by meals, however supplementation is on the market. Learn on for solutions on every thing you is likely to be questioning about vitamin C and 15 meals that yow will discover 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 could be notably helpful throughout chilly and flu season. vitamin C may 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 might improve total pores and skin well being.

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

Zhu says, “In terms of vitamin consumption, we at all times advocate a food-first method 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.” Subsequently it isn’t a good suggestion to over-supplement this vitamin. Zhu additionally shared that the present Tolerable Higher Consumption Stage (aka the max each 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 previous is 90 mg (males) / 75 mg (ladies). For being pregnant, the quantity enhance from 85mg to 120 mg each day. 

Zhu says that a better approach, nevertheless, to verify vitamin C necessities are met and never exceeded is to often eat it by meals, ideally by vegatables and fruits. She says that consuming 1-2 fruit and greens in each meal may help preserve vitamin C ranges within the physique. Nevertheless, dietary supplements can at all times be thought of if in case you have a food regimen that’s inadequate in vitamin C or discover it more durable to eat vegatables and fruits often.

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

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

  • Gradual therapeutic wounds
  • Bruising on pores and skin 
  • Bleeding (purple) 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 best RDA of vitamin C with out going overboard is thru meals. This checklist consists of quite a lot of wholesome and engaging choices which might be excessive in vitamin C and straightforward to include into your weekly menu.


1 medium orange incorporates 83 mg of vitamin C, that means you may simply meet your each day quantity with a fast snack. Oranges may also be added as a garnish or pressed into juice if consuming them uncooked isn’t fairly your model.

Recipe: Chaat Masala Citrus Salad

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

Bell Peppers

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

Recipe: Samosa Stuffed Bell Peppers

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


You possibly can stand up to 30 mg of vitamin C from 1/2 cup of lemon juice. Whereas that will look like a complete lot of lemon, this fruit is used extra usually than it’s possible you’ll notice 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 incorporates 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 may very well be added to extend your vitamin C consumption.


Do you know kale is a sort of cabbage? Even if you happen to did, I doubt you knew that 1/2 cup of this attractive inexperienced incorporates 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 make it easier to in your option to assembly that RDA by complete 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 wonderfully 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 incorporates 50 mg of vitamin C. That’s an ideal quantity for a scrumptious facet 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 do-it-yourself miso dressing.

Brussel sprouts

I’m a agency believer that if you happen to nonetheless have a vendetta in opposition to 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 predict 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 an alternative. The core elements of Cacio E Pepe — butter, parmesan, and lemon — convey a little bit of brightness to this underrated veggie.


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

Recipe: Hoisin Hen Cabbage Tacos

Why We Love It: I’m at all times in search of methods to include fruits and veggies to interchange pointless carbs in my meals (however in no way am I a carb-hater). When you’re skeptical about cabbage leaves changing a standard 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 trustworthy, 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 wonderfully plant-based option to incorporate nutrient-filled elements right into a meatless food regimen.

Strawberries (1 cup): 98mg 

Strawberries are surprisingly excessive in vitamin C, containing 98 mg in only one cup. This fruit makes it straightforward to fulfill your RDA, as it may be integrated 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 in search of a easy option to meet that RDA of vitamin C, just be sure you slice up one cup of this recent fruit in your summery salad.

Kiwis (2 kiwis): 137 mg

Two kiwis comprise 137 mg of vitamin C, making for a simple 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 daily. It’ll depart you full and energized to start out your day on the correct foot.


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

Recipe: Child Greens with Beet Leaves, Tender Boiled Egg, and Scorching 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 thing from proteins to sandwiches.


Whereas 1 cup of cantaloupe is barely 17 mg of vitamin C, if you happen to’re like me, you’ll eat way 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 option to incorporate meals excessive in vitamin C into your meal. With 133 mg per cup, your dishes gained’t be missing in taste or vitamin.

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.


Please enter your comment!
Please enter your name here