World Vegetarian Day: 5 Foods That Are Most Amazing Source Of Vitamin C

Vitamin C is arguably one of the better-known vitamins and chances are you’re aware that citrus fruit come chock full of it. But there are many other surprising sources of the nutrient that are equally good and delicious too! So you can tank up on the vitamin even if you have a citrus allergy or don’t care for tart food. Here’s a look at some of the richest food sources of vitamin C.

Water-soluble vitamin C, also known as ascorbic acid, is needed to keep your cells healthy and is responsible for the growth and repair of tissues throughout the body. It helps keep your bones, teeth, cartilage, and blood vessels in good working condition. It even helps with iron absorption by your body. Those who seek youthful skin should also stock up on vitamin C-rich foods to keep it looking supple and healthy. Vitamin C also helps heal wounds and form that all-important scar tissue.

# Citrus Fruits

Let’s start by getting the obvious ones out of the way. Citrus fruits are a well-known and abundant source of vitamin C. So how much do they contain? Oranges top the list, followed by grapefruit, kumquats, and tangerines. You can enjoy these fruit on their own at breakfast or as a snack. Or use them in a variety of recipes, choosing the right fruit depending on how sweet you like things.

Sweeter fruits like oranges are lovely in desserts like mousses and in cakes. But if you enjoy your sweets less sugary, lime or lemon work well in things like pies, cakes, and cookies. For a savory option, you could even char your oranges or lemons and add them to a salad or couscous for depth of flavor.

# Red And Green Peppers

While citrus fruits get the lion’s share of attention for being vitamin C rich, it is actually red peppers and green peppers that contain more of the nutrient! A cup of chopped sweet red peppers contains 190.3 mg of vitamin C or 211.4% DV.14 Not to be left behind, a cup of chopped sweet green peppers is also a great source of the nutrient, with 119.8 mg of vitamin C, or 133.1% DV.

# Kiwifruits

Bright green kiwifruit flecked with black seeds are a real joy to eat. And if the fruit hasn’t been on your radar all this time, consider this. Just one cup of sliced raw green kiwifruit has a whopping 166.9 mg of vitamin C, which is the equivalent of 185.4% DV of the nutrient. Just dice up some fruit and add it to your salads, dressings, and glazes for a lovely, unique tartness quite different to what citrus fruit offer. Kiwifruit works well with shrimp and chicken, so you could make up a batch of tacos with chicken and kiwifruit or create a kiwifruit dipping sauce to go with shrimp.

# Cruciferous Vegetables

The brassica vegetables are another great category to look to for your vitamin C needs. After all, broccoli has 101.2 mg per cup (112.4% DV), Brussels sprouts have 96.8 mg per cup (107.6% DV), cabbage has 56.2 mg per cup (62.4% DV), and cauliflower has 55 mg per cup (61.1% DV). Impressed? Use them lightly steamed with a healthy citrus dressing in salads. Or try roasting some brussels sprouts, cauliflower, or broccoli in the oven so they are gently charred and utterly delicious. If you are cutting back on your rice intake, why not try cauliflower rice? Or make a creamy cauliflower mash to go with that meaty main as a great alternative to potatoes.

# Strawberries

A love for strawberries will do you well if you’re trying to up that vitamin C intake. That familiar tartness you get from eating a just ripe berry is a clue to its nutrient content. You’ll get 97.6 mg or 108.4% DV from a cup of the sliced berries. You can add them to your desserts as both an ingredient and a gorgeous garnish. They even pair well with bitter green salad leaves and can be cleverly added to glazes for meats too.

If you are hunting for a way to liven up your breakfast, the berries can take a decidedly healthy but unfortunately dull-looking bowl of oatmeal from drab to glam! You could even make a refreshing granita or homemade ice cream with the pureed berries. Or use it to make a smoothie. Even plain strawberry juice tastes great – a cup of the puree has 136.4 mg(151.6% DV), making it a great way to get in that vitamin C without much effort.