Vitamin C is on of the most important vitamins for the body. It is a major anti-oxidant and its involved in more than hundred cellular reactions. It helps iron absorption, collagen formation ( yes it is anti-aging that is why it is often added to anti-aging creams), support the immune system and liver detoxification, helps with the production of energy and much more.
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. 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. 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 vegetable s& fruits in your diet.
Most fresh, raw, fruits and vegetables contain Vitamin C, but some more than others, which why it is quite handy to have a small list of easy to find Vitamin C fruits & veg, that you can easily add to diet.
- Strawberries need no introductions. Delicious and rich in anti-oxidants 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.
- Lemons are extremely rich in Vitamin C. They can be easily introduced to your diet adding them to vinaigrettes, smoothies and juices, fruit salads, or simply add some fresh lemon juice to some water for a great refreshing drink.
- Kiwi 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.
- Agrumes. Oranges, clementines, grapefruits, limes, 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 are great to add to salad or in a crudite’ with homemade hummus or in a Greek salad and are one of the richest vegetable in Vitamin C when eaten raw.
- Berries. Most berries are rich in vitamin C: strawberries, raspberries, blueberries, 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.
- Pineapple is rich in vitamin C and also few anti-inflammatory compounds. You can have it on its own, in a fruits salad with some berries or in easy juice like this one on my blog.
- Red cabbage, is 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