Vitamin C is a nutrient that is vital to the immune system as well as other important functions, such as blood vessels, muscles, and collagen. It also acts as an antioxidant, helping to protect cells from oxidation damage.
Our bodies do not produce vitamin C, so the only way to get it is through diet or dietary supplements. A person with a fairly well-balanced diet that includes lots of fruits and veggies will unlikely be vitamin C deficient but seen as it is only acquired this way, we need to make sure that we are getting enough.
The recommended daily intake (RDI) of vitamin C for men is 90mg and 75mg for women. It’s a good thing that lots of really yummy and versatile foods are packed with vitamin C, making it easy for you to get your fill. Check out these OGP recipes that with help you on your way.
Source: Red Chili Jam/One Green Planet
One red chili offers 65 mg (or 72%) of the RDI of vitamin C. This Red Chili Jam by Gabriela Lupu certainly has a kick. Not only does it contain a healthy amount of red chili peppers, but they also have the support of lemon and orange juice. This jam is delicious spread on toast or crackers and dances between the sweet and savory so well. Try it almost like chutney on your cooked vegetables.
2. Guava and Cheese Mini Tarts
Just one guava contains 126 mg (or 140%) of the RDI of vitamin C. These Guava and Cheese Mini Tarts by Desiree Rodriguez are delightful to look at and heavenly to eat. They use pre-baked phyllo pastry shells, so they require no baking. You can simply assemble them and eat them. No waiting time!
3. Vegetable Stock Powder
Thyme has the highest concentration of vitamin C of all the culinary herbs. One ounce of fresh thyme provides 45 mg of vitamin C at 50% of the RDI. This Vegetable Stock Powder by Nikki Stokes is a wonderfully easy way to boost your vitamin C intake with very little effort. You can make this as a big batch to have on hand whenever you are cooking soup or stew.
4. Sprouted Meyer Lemon Basil Hummus
Lemons are stars on the vitamin C circuit. One whole lemon contains 83 mg of vitamin C, which is 92% of the RDI. This Sprouted Meyer Lemon Basil Hummus by Stephanie McKinnie is a tasty way to boost your vitamin C intake while enjoying a creamy and aromatic spread or dip that is perfect for a springtime snack.
5. Baked Dessert Tofu With Black Currants, Raspberries, and Blueberries
Half a cup of black currants contains 101 mg of vitamin C or 112% of the RDI. Needing a vitamin C boost is the perfect excuse for indulging in this stunning Baked Dessert Tofu With Black Currants, Raspberries, and Blueberries by Magdalena Pienkos. This dessert is sweet, creamy, and fruity all at the same time while offering you a super protein hit, too.
6. Mushroom Rice Stuffed Peppers with Tahini-Yogurt Sauce
Amazingly, the vitamin C content in sweet bell peppers increases as the fruits mature. Half a cup of chopped yellow pepper provides 137 mg of vitamin C or 152% of the RDI. That is double the amount found in green peppers. Have a go at making these Mushroom Rice Stuffed Peppers with Tahini-Yogurt Sauce by Teri Macovei. Try to choose a yellow pepper to stuff for an extra sweet and nutritious main dish.
7. Kale, Quinoa, and Lentil Salad
Already a superstar in its field with its epic vitamin K content, one cup of chopped kale provides us with 80 mg of vitamin C or 89% of the RDI. You can fill up on kale with this recipe for Kale, Quinoa, and Lentil Salad by Julie Zimmer. This dish is very versatile, allowing you to add any of your favorite herbs and veggies. This is a mega nutrient-rich dish.
8. Strawberry Gazpacho
Strawberries are a wonderful and delicious source of vitamin C, with one cup of strawberry halves offering 89 mg of vitamin C or 99% of the RDI. This recipe for Strawberry Gazpacho by Petra Vogel is a fantastic way to get a big vitamin C boost while enjoying a perfectly refreshing summer treat.
9. Broccoli Paté With Quinoa Chips
Just half a cup of broccoli gives you 51 mg of vitamin C or 57% of the RDI. This recipe for Broccoli Paté With Quinoa Chips by Simona Malerba is a pleasure to look at and completely delicious. The pâté can be enjoyed as a spread or dip or used as a nutritious and creamy pasta sauce. Think pesto alternative!
10. Pumpkin, Orange, and Rosemary Oatmeal
It’s no secret that oranges are packed with vitamin C. One medium-sized orange contains 70 mg of vitamin C or 78% of the RDI. Get a vitamin C boost with this hearty Pumpkin, Orange, and Rosemary Oatmeal by Lauren Smith. Rosemary is a star flavor in this oatmeal breakfast and compliments the fruit flavors very well. Enjoy this filling and flavorful breakfast any time of the year.
- Kakadu Plums: The Superfood Known to Have the Highest Vitamin C Content of Any Fruit
- From Banana Bread with a Pulse Twist to Homemade Vitamin C Powder: 10 Vegan Recipes that Went Viral Last Week!
- Homemade Vitamin C Powder [Vegan]
- Vitamin C Rich Foods You Should Pair With Iron for Ultimate Absorption
- How to Get Vitamin C from Different Sources
- 10 Plant-Based Vitamin C Supplements to Boost Immune Function and Fight Chronic Disease
- 15 Vitamin C-Rich Recipes to Support Your Immune System
For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!