In the UK, adults are really helpful to have 40mg of vitamin C per day, a goal that’s simply achievable with the suitable meals. Although extreme deficiency is uncommon, an absence of vitamin C can result in tiredness, irritability and, in excessive circumstances, scurvy. Fortunately, a balanced weight loss program wealthy in fruit and greens can present all that you just want.
Raw fruit and greens will include essentially the most vitamin C, but when it is advisable cook dinner them in any respect, steaming seems to be one of the best methodology for retaining nutritional value.
10 surprising meals that include your day by day vitamin C
1. Blackcurrants
Blackcurrants are small, purple-black berries that pack a mighty punch in terms of vitamin C. Just one 80g serving (a cupped handful) accommodates about 160mg vitamin C – 4 instances the day by day requirement.
Their tartness makes them good for jams or compotes, or just stir them via yogurt. Use them to make do-it-yourself blackcurrant jam or a refreshing sorbet for a lift of each flavour and vitamin.
Discover our high 10 methods to cook dinner with blackcurrants for extra concepts.
2. Red peppers
Red peppers are a vibrant, versatile supply of vitamin C. Half of a giant pink pepper (about 80g) delivers round 100mg vitamin C – greater than twice your day by day wants – in addition to affordable quantities of nutritional vitamins E and Okay, folate and fibre.
Their candy, crisp texture is right for salads, stir-fries or roasting. Add them to a roasted pink pepper & candy potato soup, toss into a vibrant couscous salad or just take pleasure in them uncooked as a crunchy snack.
3. Green peppers
Green peppers could be much less candy than their pink counterparts, however they’re equally spectacular of their vitamin C content material. Half of a giant inexperienced pepper supplies round 96mg per serving.
Slice them right into a zesty salsa, add to a stir-fry or use as a base for Turkish-style one-pan eggs.
4. Kiwi fruits
A single medium kiwi (about 80g) affords roughly 47mg vitamin C, or simply over the day by day really helpful consumption. They’re additionally a great supply of vitamin Okay and fibre.
Their brilliant inexperienced flesh is scrumptious scooped straight from the pores and skin, added to a fruit salad or used as a topping for yogurt. Try whizzing right into a tropical smoothie for a fruity begin to your day.
5. Strawberries
Just seven medium strawberries (80g) include round 46mg vitamin C. Strawberries are wealthy in polyphenols, and together with them in your weight loss program might enhance digestion and mind perform, in addition to help coronary heart well being. Sweet and juicy, they’re additionally low in energy – and with that very same quantity of berries counting as certainly one of your five-a-day, in addition they make an ideal wholesome deal with.
Perfect for breakfast bowls, bakes or just eaten on their very own. For a levelled-up breakfast, attempt them as a topping for banana oat pancakes or blended right into a berry-packed smoothie.
See extra of the well being advantages of strawberries.
6. Broccoli (uncooked)
Raw broccoli is a stunning supply of vitamin C, with an 80g serving offering about 63mg. Its delicate, crunchy florets are perfect for salads or crudités or they are often blended into juices or smoothies.
Broccoli remains to be a helpful supply of vitamin C, even when cooked – although the vitamin C content material drops to about 48mg per 80g serving, as a result of it is delicate to warmth and is water-soluble. Lightly steam to retain essentially the most vitamins, or toss right into a broccoli stir-fry for a quick midweek meal.
Discover extra of the well being advantages for broccoli.
7. Kale (cooked)
Kale is usually hailed as a ‘superfood’and whereas there isn’t any such factor, it is comprehensible why it will get a lot hype. A cooked 80g serving provides round 57mg vitamin C, together with a number of different vitamins – it accommodates twice the vitamin E as spinach, and contributes plant compounds like beta-carotene. These vitamins are necessary for supporting a wholesome immune system.
Add cooked kale to pasta and curries, corresponding to this creamy pesto & kale pasta or warming coconut & kale fish curry. Alternatively, stir-fry with garlic and chilli for a easy facet dish.
8. Papaya
Papaya is a tropical delight, with half a small fruit (about 80g) delivering 48mg vitamin C, together with some vitamin A, folate and potassium.
Its candy orange flesh is finest loved contemporary in fruit salads, blitzed into smoothies or paired with lime in a salsa. Use papaya as a vibrant topping for breakfast bowls or in a salad with seared beef & tamarind dressing.
9. Guava
Guava is a lesser-known tropical fruit that’s exceptionally wealthy in vitamin C. One fruit (about 55g) supplies roughly 126mg vitamin C – thrice your day by day requirement. They’re additionally a great supply of fibre, folate and potassium.
Enjoy guava by scooping out the within or consuming it entire with out the pores and skin (you may have to take away the seeds in bigger fruit). Or, attempt it juiced, added to fruit salads for a aromatic twist or loved as a jam.
10. Oranges
Oranges are the traditional selection, with a small one (about 120g) containing round 62mg vitamin C – all of your day by day wants, in addition to a great mixture of nutritional vitamins and minerals, corresponding to folate, calcium and magnesium.
Oranges are straightforward to eat as a snack, however may also be added to salads and desserts. For a zingy lunch, add orange segments to a beetroot, orange & hazelnut salad, or use in a citrus salsa to high breakfast porridge. Don’t neglect the peel although: making up 40-50 per cent of the fruit, the peel is richer in minerals like iron and copper than the flesh.
If you are ingesting unsweetened fruit juice, do keep in mind that it might solely count as one of your five-a-daywhatever the quantity you drink. Guidelines counsel that consumption is restricted to at least one 150ml glass per day – it is because crushing fruit into juice releases the pure fruit sugars, which might injury enamel.
Find out extra concerning the well being advantages of oranges.
