High-Vitamin C Recipes

To help increase your immunity this cold and flu season, give yourself an extra boost of vitamin C with these vitamin-C loaded recipes.

Beef Pops with Pineapple and Parsley Sauce; Giada De Laurentiis

Photo by: Tara Donne

Tara Donne

To help increase your immunity this cold and flu season, give yourself an extra boost of vitamin C ( no supplements required!). This antioxidant is found in a wide range of foods from potatoes to bell peppers. Check out these 5 delicious, vitamin-C rich recipes.

The Guidelines

The recommended daily amount of  vitamin C is 60 milligrams. Each of the recipes below contains at least 20% (or 12 milligrams) of your daily recommended dose.

Vitamin C has many other roles besides helping stave off the common cold. It also helps form collagen, a building block of connective tissue that gives strength to skin, hair, and nails.  Vitamin C also helps increase the body’s absorption of iron.

The Recipes

These bite-sized skewers get most of their vitamin C from the pineapple chunks. Surprisingly, the rest of the vitamin C (over 15% of your daily dose) is from the chopped parsley.

Recommended daily amount of vitamin C: 53%

The majority of the vitamin C comes from the broccoli in this Asian-inspired dish from the Food Network Kitchens.

Recommended daily amount of vitamin C: 159%

Although oranges are most famous for brimming with vitamin C, don’t count out other citrus fruits. Giada’s fish dish gets much of its vitamin C from grapefruit with smaller amounts coming from fennel and parsley.

Recommended daily amount of vitamin C: 60%

Perfect for holiday parties, the jarred red peppers contribute the majority of vitamin C in Ellie’s recipe.

Recommended daily amount of vitamin C: 70%

This cruciferous veggie isn’t just for the Thanksgiving table. It’s a perfect side all winter long.

Recommended daily amount of vitamin C: 160%
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