Vitamin C is one of the most important vitamins for the body. It is a major anti-oxidant and its involved in more than a hundred cellular reactions. It helps iron absorption, and collagen formation ( yes it is anti-aging that is why it is often added to anti-aging creams), supports the immune system and liver detoxification, helps with the production of energy, and much more.
A water-soluble vitamin
Vitamin C is a water-soluble vitamin, which means that the body cannot really store it and eliminate the excess via the urine, which also means that you should aim to get your Vitamin C rich food at least 2-3 times a day, rather than all in one go. The water-soluble vitamin also means that if you boil vegetables, for example, much of the vitamin will be dispersed in the water, leaving very little of it in vegetables.
A heat-sensitive vitamin
It is also a heat-sensitive vitamin, which means that it gets destroyed by heat, which is why you also need to consume fresh, raw, not cooked vegetables & fruits in your diet.
Most fresh, raw, fruits and vegetables contain Vitamin C, but some more than others, which is why it is quite handy to have a small list of easy to find Vitamin C fruits & veg, that you can easily add to the diet.
They need no introductions. Delicious and rich in antioxidants and phytonutrients they are also on the fruits most rich in vitamin C. Simply add them to your morning cereals, eat them alone as a snack or try them with green salads, like rocket leaves and a bit of balsamic.
They are extremely rich in Vitamin C. They can be easily introduced to your diet by adding them to vinaigrettes, smoothies and juices, fruit salads, or simply adding some fresh lemon juice to some water for a great refreshing drink.
It is great on its own as a snack in between meals, or on top of breakfast porridge and cereals and on yogurt, maybe with some strawberries or with an orange fruit like mango or peach. For some recipe, inspiration click here.
Oranges, clementines, grapefruits, limes, and lemons are all rich in vitamin C. You can eat them as a snack, add them to salads, or have them in juice.
Raw bell peppers
They are great to add to a salad or in crudites with homemade hummus or in a Greek salad and are one of the richest vegetables in Vitamin C when eaten raw
Most berries are rich in vitamin C: strawberries, raspberries, blueberries, and blackberries they all contain Vitamin C. Ideally you should have them fresh, if that is not possible you buy them frozen ( preferably organic ) and use them to make a long smoothie like this one on the blog. In this case, simply add half of a lime or lemon juice to the smoothie to make sure you have enough Vitamin C.
Its is rich in vitamin C and also a few anti-inflammatory compounds. You can have it on its own, in a fruit salad with some berries or in easy juice like this one on my blog.
A very humble vegetable, but when eaten raw, it can add that extra vitamin C to your food. Have it finely sliced, and mixed in salads or coleslaw.
Vitamin C rich recipes
- Pineapple, ginger & lime juce
- Raspberries long smoothie
- Overnight oats with kiwi, berries and pomegranate