10 High-Vitamin C Recipes to Support Immunity and Skin Health
Introduction
Vitamin C is a powerful antioxidant essential for immune function, collagen synthesis, and protecting cells from damage. At NutrientShield, we’ve curated 10 delicious recipes rich in this vital nutrient to help you boost your immunity and achieve radiant skin. These recipes are not only flavorful but also pack a powerful punch of Vitamin C. Disclosure: We may earn a commission from purchases made via affiliate links.
1. Strawberry and Kiwi Smoothie
Why It’s Great
Strawberries and kiwis are both incredibly high in Vitamin C, making this smoothie a delicious and easy way to meet a large portion of your daily needs. Kiwis alone contain about 64mg of Vitamin C, and strawberries add another 85mg per cup.
Ingredients
- 1 cup frozen strawberries (Buy Frozen Berries)
- 1 kiwi, peeled and chopped
- 1/2 cup Greek yogurt
- 1/2 cup almond milk or orange juice
- 1 tbsp chia seeds
Instructions
Combine all ingredients in a blender and blend until smooth. Pour into a glass and enjoy immediately. Serves 1.
Nutrient Highlight
Excellent source of Vitamin C (~150mg) and dietary fiber (~5g).
2. Bell Pepper and Broccoli Stir-Fry
Why It’s Great
Red bell peppers are a surprising powerhouse of Vitamin C, containing nearly three times the amount of an orange! Broccoli is also a great source. This stir-fry is a simple and vibrant way to boost your nutrient intake.
Ingredients
- 1 red bell pepper, sliced (Buy Bell Peppers)
- 2 cups broccoli florets
- 1 onion
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 tbsp soy sauce or tamari
- 1 tsp fresh ginger, grated
Instructions
Heat olive oil in a wok or large skillet. Sauté bell peppers and broccoli for 5-7 minutes until tender-crisp. Add garlic and ginger and cook for another minute. Stir in soy sauce and serve. Serves 2.
Nutrient Highlight
Provides a high dose of Vitamin C (~190mg) and antioxidants for immune support.
3. Orange and Grapefruit Salad
Why It’s Great
Citrus fruits like oranges and grapefruits are classic sources of Vitamin C, which is crucial for immune function. This refreshing salad is a simple and zesty way to get your dose.
Ingredients
- 1 large orange, peeled and segmented
- 1/2 grapefruit, peeled and segmented
- 1 tbsp fresh mint, chopped
- 1 tsp honey or maple syrup
Instructions
Combine orange and grapefruit segments in a bowl. Drizzle with honey and sprinkle with fresh mint. Serves 1.
Nutrient Highlight
Rich in Vitamin C (~110mg) and provides hydrating electrolytes.
4. Pineapple Salsa
Why It’s Great
Pineapple is an excellent source of Vitamin C (about 79mg per cup). When combined with cilantro and lime juice, this salsa is both flavorful and packed with immune-boosting nutrients.
Ingredients
- 2 cups fresh pineapple, diced (Buy Pineapple)
- 1/4 red onion, finely chopped
- 1/2 cup fresh cilantro, chopped
- 1 jalapeño, seeded and minced
- Juice of 1 lime
- Pinch of salt
Instructions
Mix all ingredients in a bowl. Let sit for at least 15 minutes to allow flavors to meld. Serve with tortilla chips or as a topping for fish or chicken. Serves 4.
Nutrient Highlight
Provides a significant amount of Vitamin C (~79mg) and digestive enzymes from pineapple.
5. Roasted Brussels Sprouts
Why It’s Great
Brussels sprouts are a powerhouse of Vitamin C, with a single cup providing over 74mg. Roasting them brings out a nutty flavor, making them a delicious and nutritious side dish.
Ingredients
- 2 cups Brussels sprouts, trimmed and halved (Buy Organic Produce)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
Toss Brussels sprouts with olive oil, salt, and pepper. Spread on a baking sheet and roast at 400°F (200°C) for 20-25 minutes, or until tender and caramelized. Serves 2.
Nutrient Highlight
Rich in Vitamin C (~74mg) and provides dietary fiber for gut health.
6. Simple Guacamole
Why It’s Great
Avocados, while known for their healthy fats, also contain some Vitamin C, and the added lime juice is a potent source. This recipe is an easy way to get a quick dose of antioxidants.
Ingredients
- 2 ripe avocados (Buy Avocados)
- 1/4 cup red onion, minced
- 1/4 cup fresh cilantro, chopped
- 1/2 jalapeño, seeded and minced (optional)
- Juice of 1 lime
- Pinch of salt
Instructions
Mash avocados in a bowl. Stir in red onion, cilantro, jalapeño, lime juice, and salt. Serves 2.
Nutrient Highlight
Provides Vitamin C (~15mg) and healthy fats for overall wellness.
7. Fresh Tomato Soup
Why It’s Great
Tomatoes are an excellent source of Vitamin C, and cooking them can actually increase the bioavailability of some nutrients. This soup is a comforting way to get a powerful dose of antioxidants.
Ingredients
- 2 lbs ripe tomatoes, chopped (Buy Tomatoes)
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1/4 cup fresh basil, chopped
Instructions
Sauté onion and garlic in a pot. Add tomatoes and broth, then bring to a simmer. Cook for 15-20 minutes. Use an immersion blender to blend until smooth. Stir in basil and serve. Serves 4.
Nutrient Highlight
High in Vitamin C (~40mg) and lycopene, a potent antioxidant.
8. Cantaloupe and Mint Salad
Why It’s Great
Cantaloupe is a hydrating and delicious fruit that provides a good amount of Vitamin C (around 58mg per cup). This simple salad is a refreshing and nutritious option for a snack or dessert.
Ingredients
- 2 cups cantaloupe, cubed
- 1 tbsp fresh mint, chopped
- Juice of 1/2 lime
- Pinch of salt
Instructions
Combine cantaloupe, mint, lime juice, and salt in a bowl. Toss gently and serve chilled. Serves 2.
Nutrient Highlight
Provides Vitamin C (~58mg) and is a great source of Vitamin A.
9. Spicy Kiwi and Mango Salsa
Why It’s Great
Both kiwi and mango are loaded with Vitamin C, making this salsa a tropical and nutrient-dense delight. The spicy kick from the jalapeño adds an extra layer of flavor.
Ingredients
- 1 kiwi, peeled and diced
- 1 mango, peeled and diced
- 1/4 red onion, finely chopped
- 1/2 jalapeño, seeded and minced
- Juice of 1 lime
- 1 tbsp fresh cilantro, chopped
- Pinch of salt
Instructions
Combine all ingredients in a bowl. Gently mix and serve immediately. Serves 2.
Nutrient Highlight
Packed with Vitamin C (~120mg) and beta-carotene for skin health.
10. Strawberry and Bell Pepper Salsa
Why It’s Great
This sweet and spicy salsa is packed with Vitamin C, primarily from the strawberries and red bell peppers. It's a fantastic, unexpected appetizer or topping for grilled chicken or fish and a delicious alternative to more common recipes.
Ingredients
- 1 cup fresh strawberries, finely diced
- 1/2 cup red bell pepper, finely diced
- 1/4 cup red onion, finely diced
- 1 jalapeño, seeded and minced (or to taste)
- 2 tbsp fresh cilantro, chopped
- 1 tbsp lime juice
- Pinch of salt
Instructions
In a medium bowl, gently combine the diced strawberries, bell pepper, red onion, jalapeño, and cilantro. Drizzle with fresh lime juice and sprinkle with a pinch of salt. Stir everything together until well mixed. Let the salsa sit for about 10 minutes to allow the flavors to meld before serving. Serves 4.
Nutrient Highlight
Both strawberries and red bell peppers are exceptionally rich in Vitamin C, contributing to immune function and skin health.
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Tips for Success
- Consume Vitamin C-rich foods raw or lightly cooked to preserve the nutrient.
- Consult a dietitian before major dietary changes.
- Share your recipes in our Users-Blogs community!
Disclaimer
This content is for educational purposes. Consult a healthcare professional before making dietary changes.
