Now more than ever, we should be focusing on our health. From consuming whole, plant-based foods rich in nutrients and antioxidants to focusing on natural agents that boost our immune system and defenses. This where vitamin C can truly shine!
Long-recognized as a powerful immune system booster, vitamin C also plays many other vital rolls in the human body. This water-soluble vitamin helps your body “form blood vessels, cartilage, muscle, and collagen in bones,” is integral for the healing process, absorbs and stores iron, and plays a role in many bodily functions such as producing “L-carnitine and some neurotransmitters.” Also known as ascorbic acid, vitamin C may be able to “protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation.”
This means that vitamin C not only supports a healthy immune system, but it can also help fight chronic disease!
On top of that, vitamin C is found in a plethora of incredibly tasty plant-based foods. Here are a few vitamin-C rich recipes to get you started!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
1. Immune Boosting Lemon and Greens Juice
It’s all in the name of this Immune Boosting Lemon and Greens Juice recipe by Nikki and Zuzana. Rich with natural immune supporters including ginger, lemon (rich in vitamin C), spinach (a bit o’ zinc!), and fiber-rich apples. Plus, you can make a big batch for the week!
2. Healthy Blackcurrant Jam
Source: Healthy Blackcurrant Jam
Blackcurrants, much like apricots, are oftentimes forgotten about in the background, especially when it comes to their vitamin C-rich content. This Healthy Blackcurrant Jam recipe by Lucie Javorska is not only loaded with blackcurrants, but Javorska adds an extra infusion of vitamin C with organic lemon peel, along with high fiber and calcium chia seeds.
3. Pomegranate Guava Smoothie
Source: Pomegranate Guava Smoothie
Whether you don’t have the time in your hectic morning routine to create a full breakfast or would rather something simple, easy, and on-the-go, smoothies are a great avenue for getting nutrient-dense foods efficiently. This Pomegranate Guava Smoothie recipe by Viktoria Radichkova combines vitamin C-rich guava, raspberries, and pomegranates for a super smoothie enriched and thickened with healthy fat-filled coconut milk.
4. Honeydew Sorbet With Lime and Mint
When sourcing out great summer recipes, you can’t really go wrong with a light, fruity, and healthy sorbet option! This Honeydew Sorbet With Lime and Mint recipe by Gabrielle St. Claire uses the natural fresh flavors of mint and lime to balance out the powerful sweetness of honeydew. On top of a sweet treat in the middle of a hot day, this recipe is also a great source vitamin C!
5. Apricot Energy Balls
Source: Apricot Energy Balls
Did you know that apricot is a rich source of vitamin C? This Apricot Energy Balls recipe by The Kind Cook is filled with apricots, as well as desiccated coconut for a dose of healthy fat. Keep these on hand in the fridge throughout the summer for a super tasty chilled little treat!
6. Healthy Chili
Source: Healthy Chili
Probably didn’t think you’d find a chili recipe on a vitamin C-rich list! It’s all about those hot peppers! Hot chili peppers are a rich source of vitamin C. a single green chili pepper “contains 109 mg of vitamin C,” while a single red chili pepper has around 65 milligrams. On top of their high vitamin C content, chili pepper’s are also known as a natural pain and inflammation reducer, as well as a fat burner, due to capsaicin, the compound that makes them spicy! This Healthy Chili recipe by Wendy Irene offers a spin on your traditional chili recipe, making it a bit healthier and loaded with vitamin C.
7. Raw Kale Salad
Source: Raw Kale Salad
This Raw Kale Salad by Julia Winnicki is a nutrient-dense, low-calorie, inflammation-fighting, and immune-system boosting recipe! Kale falls into the superfood category due to its broad spectrum of essential vitamins and minerals including a whopping serving of vitamin C — a single cup of chopped raw kale “provides 80 mg of vitamin C.”
8. Raw Coconut Lemon Bombs
Source: Raw Coconut Lemon Bombs
If you’re looking to get the most out of your recipes, going raw is always a great option! These Raw Coconut Lemon Bombs by Julia West are rife with raw lemon, which is a great source of vitamin C — a single raw lemon, including the peel, “provides 83 mg of vitamin C” — as well as antioxidants.
9. Broccoli Pepper Curry
Source: Broccoli Pepper Curry
This Broccoli Pepper Curry by Phoebe Douglas packs a punch of vitamins and minerals including vitamin C! Both broccoli and chili pepper are naturally rich in vitamin C-rich — a single red chili pepper has around 65 milligrams of vitamin C, in fact! Douglas also sources nutrient-dense traditional flavors for this curry including creamy coconut milk and the earthy, warm complimentary tastes of coriander, cumin, and bay leaves.
10. Kale, Quinoa, and Radish Salad
Source: Kale, Quinoa, and Radish Salad
This Kale, Quinoa, and Radish Salad by Rosie Daykin is a powerhouse for that daily dose of vitamin C! Along with vitamin C-rich kale and lemon juice, you’ll get a cup of quinoa loaded with dietary fiber and protein. Plus, this recipe is rich in zinc, which is also a great natural immune system booster.
11. Raw 3-Ingredient Strawberry Sorbet
Strawberries are not only part of the berry family — meaning they are lower on the glycemic index and better for your blood sugar — but they’re also a great natural source of vitamin C. This Raw 3-Ingredient Strawberry Sorbet recipe by Holly Jade is a super simple, summer-friendly dessert to have on hand in your freezer! Plus, you won’t be loading up on any added sugar as Jade calls for only a tablespoon of maple syrup, opting to source natural sweetness from those berries.
12. Breakfast Bowl with Oats, Pistachios, and Grapefruit
This Breakfast Bowl with Oats, Pistachios, and Grapefruit recipe by Steph McKercher is the perfect way to start your day out right with vitamin C, dietary fiber, and a load of minerals! Along with those light and fruit flavors, you’ll also get a dose of healthy fat and nutrient-dense pistachios to keep you feeling full longer.
13. Arugula, Kiwi, and Fennel Salad
Source: Arugula, Kiwi, and Fennel Salad
Fennel is oftentimes downplayed as a wonderful plant-based ingredient due to its powerful flavor. Yet, this Arugula, Kiwi, and Fennel Salad recipe by Nathalie Fraise combines the powerful flavor of fennel with sweet kiwi and spicy arugula for a one-two-three punch! Plus, you’ll get a lovely natural dose of vitamin C from those leafy greens and kiwi, along with a gut-boosting helping of dietary fiber.
14. Nutrient-Dense Broccoli, Peas, and Kale Soup
Broccoli pretty much has it all — that is, when it comes to nutrient density — and this also counts for vitamin C! This Nutrient-Dense Broccoli, Peas, and Kale Soup recipe by is loaded with dark green vitamin C from broccoli and kale, as well as a splash of protein from those peas! A great recipe to enjoy hot or cold during the summer.
15. Homemade Vitamin C Powder
Source: Homemade Vitamin C Powder
If you’re looking to go all-natural with your vitamin C supplementation, try making your own powdered version with this Homemade Vitamin C Powder recipe by Larice Feuerstein. Plus, it’s super easy! The recipe calls for one simple ingredient — orange peels — and five easy recipe steps.
Learn How to Cook Plant-Based Meals at Home!
Source: Tangerine Grape Popsicles
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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