6 Delicious Ways to Get Vitamin C
Vitamin C comes in more forms than just OJ. Here are six mouthwatering ways to get your cold-fighting fill.
When we say Vitamin C is essential, we don’t mean the pop singer whose song, “Graduation (Friends Forever)” played on a constant loop in 2000. We’re talking about the dietary nutrient found in citrus fruits and other, perhaps surprising, common eats. Vitamin C is necessary for the body to build collagen in bones and cartilage; helps iron absorption and protein metabolism; and lessens bruising by ensuring capillary walls and blood vessels are firm. It also protects you from oxidative stress through its antioxidant properties, and may keep colds and infections at bay. One thing the two vitamin C’s do have in common, though, is smile––while the singer’s “Smile” is a catchy song, the other vitamin C aids in gum health and healing cuts, keeping your smile as fetching as the song. The Recommended Dietary Allowance of vitamin C for adult men and women are 90 mg and 75 mg, respectively. Here are 6 tasty ways to ensure you get your vitamin C.
Vitamin C doesn’t just come from tangy, bright fruit––broccoli is a high contender offering 51 mg per serving per half cup. Broccoli stems from the Italian word, broccolo, which means “flowering top of a cabbage.” Eat just one cup of cooked broccoli and you’ve met your RDA. For a hearty mouthful of vitamin C, why not pop a few of these Baked Broccoli Burgers in the oven? Pair them with a mound of fries and you’ve got yourself a vitamin C burger-and-fries-bonanza, as potatoes are also a vitamin C source.
Hailing from Europe, Brussels sprouts are another member of the cabbage family. These greens may have a bad wrap (and are often dropped under the table for Fido), but when it comes to vitamin C, they’ve got nothing but good graces at 48 mg per serving per half a cup when cooked. Don’t let the naysayers dissuade you from eating your Brussels sprouts; Isa Chandra Moskowitz of Post Punk Kitchen declares them as “The Vegan French Fry” and swears her recipe for roasted Brussels sprouts smells like popcorn while cooking. That’s something we can get down with.
Though grown in many varieties and colors, cauliflower doesn’t come to mind when we think of vitamin C––but then again neither does chocolate cake! Chocolate Covered Katie’s changed that with her surprise ingredient chocolate cake. Cauliflower lends 26 mg per serving per half a cup of vitamin C to the recipe; though the uncooked cauliflower the recipe calls for eventually gets cooked––and may bring the vitamin C count down slightly, we like to remedy that by eating more of the chocolate cake. Hey, it’s all about getting enough vitamin C.
Grapefruits are named such because they grow in clusters similar to how grapes grow. Pink and red grapefruits get their bright colors from a carotenoid phytonutrient called lycopene. Though the rind can be quite bitter, grapefruits have a tart, juicy flesh that rivals their citric cousin, the orange. Three-fourths of a cup of grapefruit juice will get you 70 mg per serving of vitamin C, so grab your rolling pin and give these Red Grapefruit-Curd-Filled Doughnuts a spin––you heard right, vegan grapefruit-filled doughnuts! Who said doughnuts weren’t healthy?
Sweet Red Pepper
The most common sweet red pepper in our grocery stores is red bell pepper. These warm-season crops are actually green bell peppers that are left to mature and change in color. Just half a cup of raw sweet red peppers gets you more than your RDA at 95 mg per serving. Their green counterparts, raw sweet green peppers, are also a good source of vitamin C, clocking in at 60 mg per serving per half a cup. Try this quick Raw Red Pepper and Tomato Soup––add green bell peppers for extra C!
Tomatoes and Spinach
Most tomatoes grow on vines, and spinach, with its high iron and antioxidant count, taste so fine. These two vegetables alone provide vitamin C––33 mg per serving per three-fourths cup for tomato juice and 9 mg per serving per half a cup of cooked spinach––so imagine their power when combined! That’s why we love this vitamin C power cocktail from Oh She Glows. It’s a vegan version of the beloved bloody Mary/Caesar cocktails served at bars. Spend Saturday night clinking glasses and filling up on vitamin C. We’ll drink two for good measure!
Who said vitamin C only came from oranges? Dig up that Vitamin C playlist we know you’ve got hidden on your hard drive and try these six scrumptious recipes for a healthy dose of this important nutrient sure to keep you, your bones, and your gums happy!
Groundbreaking Vegan Medical Center to Open This Fall
Barnard Medical Center will be one of the first of its kind to combat disease through a plant-based diet.
Read More »
The Best Vegan Diet Tips for Long-Distance Running
Matt Frazier, aka the No Meat Athlete, shares everything you need to know about how to run marathons on a plant-based diet.
Read More »
Sneak Preview: What's on the Menu at Chloe Coscarelli's NYC Restaurant?
The 27-year-old chef is the latest to make the leap from cookbook author to restaurant owner, with her first New York eatery opening this month.
Read More »
How One Rancher's Wife Used Crowdfunding to Finance the Animal Sanctuary of Her Dreams
Want to open your dream vegan business? New-animal sanctuary owner Renee King-Sonnen has been there, done that—and shares four tips to make it happen.
Read More »
10 Essentials for the Ultimate Fourth of July
Celebrate our stars and stripes in style with these must-haves for a killer Independence Day.
Read More »
- How One Man Survived Mount Everest and the Nepalese Earthquake
- 11 Things You Didnt Know About Pigs
- Top 10 Male Vegan Bloggers
- Vegan Fathers Day, Flowchart-Style
- 5 Reasons Im Glad to Be Vegan
- Subscriber Appreciation Month: VegNews' Office Tours!
- 9 Vegan Foods For Healthy, Beautiful Skin
- Vegan St. Patricks Day 101
- The #1 Way to Make Sure You Eat Your Greens First
- The Unlikely Health Benefits of Coffee
- 31 Changes in 31 Days
- The Top 15 Vegan Instagram Photos of 2014
- The Top 15 Stories of 2014
- Millennium Named "Restaurant of the Year"
- The Top 15 News Stories of 2014
- The Top 15 Vegan Recipes of 2014
- Earth Balance Named "Company of the Year"
- The 2014 Veggie Awards
- How to Date a Meat-Eater
- Vegan Weddings 2014: Laura Robeson & Danielle Davis