Six Recipes that Are Rich in Vitamin C

A diet rich in vitamin C is a must as this substance intervenes in every metabolic process, is a powerful antioxidant, and also helps strengthen your defenses. Today's article includes six recipes that are rich in this nutrient.
Six Recipes that Are Rich in Vitamin C

Last update: 05 December, 2020

Are you looking for ways to have a diet that’s rich in vitamin C?

You should! After all, this type of vitamin is quite necessary because it fulfills several essential functions in the human body. You may not know it, but you can easily meet the recommended daily requirements of Vitamin C through diet alone.

This nutrient is important, not only because it intervenes in all metabolic processes but also because it’s a powerful antioxidant and helps strengthen the immune system. Also, it participates in the formation of collagen, so it also helps maintain joints, bone density, and facilitates healing.

Thus, check out the following recipe, the ingredients are high in vitamin C and also quite tasty. They’ll surely add flavor to your daily meals.

Recipes rich in vitamin C

1. Tomato-pepper pizza

A pizza can be rich in vitamin C.
A pizza with tomatoes and peppers is rich in vitamin C and low in calories.

Tomatoes and peppers are natural sources of vitamin C and the combination is great in pizza.

  • Make your favorite whole-wheat pizza dough and add a layer of fried tomatoes.
  • Then, make a sofrito with chopped tomatoes, red and green bell peppers, onion, a pinch of salt, basil, and black pepper. Don’t cook it too much to preserve the natural vitamin C in these ingredients.
  • Spread the sofrito over the pizza dough and add cheese and oregano.
  • Finally, bake it and enjoy it.

2. A fruit salad can be rich in vitamin C

This recipe isn’t only simple but ideal for obtaining an extra supply of antioxidants and vitamin C.

  • First, chop some oranges, guavas, and pineapples
  • Add orange juice, lemon, and honey to sweeten

3. Sautéed vegetables

  • You’ll need to chop red bell pepper, a green bell pepper, a piece of pumpkin, and some onion. Then, peel two potatoes, cut them into slices, and cook them.
  • Once cooked, mix everything in an appropriate container and season it with soy sauce. Add a pinch of salt, pepper, onion and garlic powder, tarragon, nutmeg if you’d like.
  • Finally, sauté it all briefly with some extra virgin olive oil.

4. Radish Salad

A radish salad.
A radish salad provides significant amounts of vitamin C and other antioxidants.

This radish salad is also high in vitamin C. It’s easy to make and contains the kinds of antioxidants and minerals that are key to promote overall well-being.

  • Begin by cutting a previously washed lettuce and place it in a bowl
  • Then, add some sliced radishes
  • Now, cut some red bell pepper and incorporate it
  • Finally, season it all with lemon juice, olive oil, and salt to taste

5. Vegetable wok

Red and green peppers and carrots are rich in vitamin C. Thus, making a wok is a tasty way to enjoy this combination.

You’ll need these ingredients

  • 1 red bell pepper
  • 2 carrots
  • 1 eggplant
  • Soy sauce
  • 1 zucchini
  • 1/2 onion
  • 1 green bell pepper

Instructions

  • The first thing you have to do is wash the vegetables and then, cut them into thin strips
  • Add a dash of oil to the wok when you’re done and ready for the next step
  • Then, fry the onion and carrot in it and add the rest of the vegetables when these are golden and fry it all for a couple of minutes
  • Check the flavor and add salt and/or soy sauce to your taste

6. A spinach and white bean omelet is rich in vitamin C

A spinach omelet.
Green leafy vegetables are a high source of vitamin C and if you add them to a frittata you’ll also increase your intake of protein.

Leafy green vegetables and legumes are rich sources of vitamin C; here’s a great recipe.

Ingredients:

  • 10.5 oz of fresh spinach
  • 7 oz of cooked white beans
  • 2 eggs
  • Salt and pepper

Instructions

  • Firstly, boil the spinach
  • Take it off the heat after 10 minutes and drain it — press hard to extract the excess water
  • You may use canned beans or make your own
  • Once the beans and the spinach are ready, beat the eggs, and then add both ingredients to the mixture. Salt it and a pinch of black pepper if you’d like
  • Keep in mind that you must beat the egg to a frothy texture and mix it with the ingredients and then fry it in a previously heated pan with some oil
  • Let it cook one side and then turn it over until it’s evenly cooked

Don’t hesitate to include these recipes in your regular diet to increase your intake of vitamin C. They’re quite easy to make, as you can see, and also delicious!

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  • Fiorucci, A. R., Soares, M. H. F. B., & Cavalheiro, É. T. G. (2003). A Importância da Vitamina C na Sociedade Através dos Tempos. Química Nova Na Escola.
  • Ramírez-Tortosa, M. del C., & Quiles-Morales, J. L. (2010). Vitamina C, vitamina E y otros antioxidantes de origen alimentario. Tratado de Nutrición (Tomo I. Bases Fisiológicas y Bioquímicas de La Nutrición). https://doi.org/10.1111/resp.12324