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

Dietary supplements are a scorching subject within the well being world, and specialists nonetheless disagree about their efficacy. Regardless of the unknowns, one vitamin specifically, tends to make it on each checklist of sought-after dietary supplements on account of its scientifically confirmed results on the physique. Whether or not it’s used to struggle 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 advisable every day dosage might be difficult. Fortuitously, vitamin C might be present in lots 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 all the pieces you’ll want to find out about this highly effective vitamin. Zhu says that it’s best to satisfy the RDA of vitamin C by meals, however supplementation is out there. Learn on for solutions on all the pieces you is likely to be questioning about vitamin C and 15 meals that you could 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 might be significantly useful throughout chilly and flu season. vitamin C may also 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 general pores and skin well being.

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

Zhu says, “On the subject of vitamin consumption, we all the time advocate a food-first strategy earlier than supplementation. Vitamin C is a water-soluble vitamin which suggests 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 every 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 She notes that the RDA for adults 19 years outdated is 90 mg (males) / 75 mg (ladies). For being pregnant, the quantity enhance from 85mg to 120 mg every day. 

Zhu says that a neater approach, nevertheless, to ensure vitamin C necessities are met and never exceeded is to recurrently devour it by meals, ideally by fruit and veggies. She says that consuming 1-2 fruit and greens in each meal will help preserve vitamin C ranges within the physique. Nevertheless, dietary supplements can all the time be thought of in case you have a food plan that’s inadequate in vitamin C or discover it more durable to devour fruit and veggies recurrently.

What Are Signs That You’re Deficient in Vitamin C?

Although rare, vitamin C deficiencies can occur, typically in less developed countries. However, there are warning signs of a deficiency. These may include:

  • Slow healing wounds
  • Bruising on skin 
  • Bleeding (red) gums/tooth loss
  • Weak immunity 
  • Scurvy 
  • Iron-deficiency anemia

15 Vitamin C Foods To Give You A Boost (Plus Recipes!)

As Zhu mentioned, the best way to meet the ideal RDA of vitamin C without going overboard is through food. This list consists of a variety of healthy and tasty options that are high in vitamin C and easy to incorporate into your weekly menu.


1 medium orange contains 83 mg of vitamin C, meaning you can easily meet your daily amount with a quick snack. Oranges can also be added as a garnish or pressed into juice if eating them raw isn’t quite your style.

Recipe: Chaat Masala Citrus Salad

Why We Love It: This citrus salad doesn’t stop at just oranges, it also includes a variety of fresh fruits like grapefruit and avocado that are jam-packed with nutrients of their own.

Bell Peppers

One red bell pepper or 1/2 cup of slices contains 95 mg of vitamin C, making it a great ingredient to include in your weeknight dinners.

Recipe: Samosa Stuffed Bell Peppers

Why We Love It: Stuffed bell peppers are a versatile way to incorporate a healthy ingredient that pairs well with flavors from virtually any cuisine.


You can get up to 30 mg of vitamin C from 1/2 cup of lemon juice. While that may seem like a whole lot of lemon, this fruit is used more often than you may realize when baking and cooking.

Recipe: Feta Salad with White Beans and Lemon Relish

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


One medium papaya contains 95 mg of vitamin C. Slice it up or add it as a garnish, but papaya never disappoints with its buttery and sweet flavor.

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

Why We Love It: We’ve never seen a more stunning take on 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.


Did you know kale is a type of cabbage? Even if you did, I doubt you knew that 1/2 cup of this gorgeous green contains 53 mg of vitamin C.

Recipe: Kale Citrus Salad

Why We Love It: There are so many health benefits that kale has to offer. This salad will help you on your way to meeting that RDA through whole foods. With a salad this delicious, it isn’t a challenge to incorporate plenty of vitamins into your weekly menu.


It only takes 1 small grapefruit for up to 69 mg of vitamin C, just about reaching that RDA.

Recipe: Radish & Fennel Citrus Salad

Why We Love It: This stunning salad is the perfect bowl of healthy ingredients we’re bringing to the table 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 comprises 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 would possibly 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 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 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 an alternative. 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 simply 33 mg of vitamin C, we’re certain that you just’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 all the time on the lookout for methods to include fruits and veggies to interchange pointless carbs in my meals (however on no account am I a carb-hater). Should 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 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 wonderfully plant-based approach to incorporate nutrient-filled elements right into a meatless food plan.

Strawberries (1 cup): 98mg 

Strawberries are surprisingly excessive in vitamin C, containing 98 mg in just one cup. This fruit makes it straightforward to satisfy 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. Should you’re on the lookout for a easy approach to meet that RDA of vitamin C, just remember to slice up one cup of this contemporary fruit on 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 begin your day on the appropriate foot.


Guava is one other vitamin C superfood. 1 medium Guava comprises 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, 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 contemporary greens. This scorching guava dressing can be utilized on all the pieces from proteins to sandwiches.


Whereas 1 cup of cantaloupe is simply 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 time 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 approach 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 contemporary parsley, stem included. Pair with fish of your alternative (we selected halibut), and also you’ll be blown away with the flavour.