When Winter rolls ’round, vitamin C-rich oranges start flying off the supermarket shelves as we prepare our immune systems for flu season. But, contrary to popular belief, vitamin C isn’t the miracle cure for the common cold.
Instead, this antioxidant acts to repair damaged tissues, promotes normal growth and development and is essential for good heart health. Vitamin C also assists in iron absorption, lowering cholesterol, is associated with healthier skin and a reduction in the appearance of wrinkles.
In Australia, the recommended daily intake of vitamin C is between 45mg for adults. Children should aim to get 35mg of vitamin C daily.
It sounds easy enough, especially when 100g of oranges contains more than enough for a day’s intake. However, if oranges don’t float your boat, this list of foods that are high in vitamin C just might…
Capsicums
Red capsicums contain 242.5 milligrams of vitamin C per 100 grams.
That’s around double the amount that green capsicums contain.
Stuffed capsicums are a (http://www.foodtolove.com.au/recipes/stuffed-capsicums-303248|target=”_blank”) delicious and filling way to get more vitamin C into your diet.
Pineapple
Fresh pineapple brings 47.8 milligrams of vitamin C for every 100 grams.
Meanwhile, canned pineapple sits around 17mg per 100 grams and contains a far higher sugar content, which is something to keep in mind when choosing fruit!
Wedges of pineapple with a palm sugar glaze is a mouthwatering way to boost your vitamin C levels.
Persimmons
Autumnal persimmons contain 66 milligrams of vitamin C per 100 grams of fruit.
These heart-shaped fruits comes in two varieties and tend to stick around during winter. Look for the astringent persimmon when making jams and preserves. The sweeter, non-astringent persimmon is better for baking, like in our recipe below.
Broccoli
Broccoli will give you 89.2 milligrams of vitamin C for every 100 grams, making it the perfect addition to everything from pastas and bakes to stir-fries and even soups!
Boost your broccoli intake by roasting it and serving with pearl barley and grilled haloumi.
Papaya
A sweet melon-like fruit, papaya adds up to 60.9 grams of vitamin C for every 100 grams of fruit.
It works equally well in sweet chutneys and fruit salads as it does in savoury dishes. Look out for it as the weather starts to warm up again.
Satisfy your dessert cravings and cop a healthy dose of vitamin C with these mascarpone and papaya tarts.
Kiwi fruit
Kiwi fruit contains 92.7 milligrams per 100 grams and is in its peak during winter.
Scoop the flesh straight out of the skin as a healthy snack or add it to tarts and fruit salads.
Try making this [kiwi fruit and apple jam recipe.](
http://www.foodtolove.com.au/recipes/kiwi-fruit-and-apple-jam-18862|target=”_blank”)
Guava
Guava contains a whopping 228.3 milligrams of vitamin C for every 100 grams, easily covering the recommended daily requirements.
We love eating them simmered in a sweet and spiced syrup.
Brussels sprouts
Brussels sprouts contain 85 milligrams of vitamin C for every 100 grams.
They’re the perfect addition to family dinners, if you can convince the little ones to eat them, that is!
Strawberries
This one may be obvious but strawberries do give oranges a run for their money, containing 58.8 milligrams of vitamin C per 100 grams.
Try them in this vanilla and hazelnut strawberry galette recipe.
Kale
Foodies will love this! Kale contains an impressive 120 milligrams of vitamin C for every 100 grams you eat.
Include it in your kale and walnut tarts.
These foods truly are packed full of vitamin C, making it oh-so-easy to up your intake!
However, do be wary you don’t overdo it. The Australian Government’s National Health and Medical Research Council cautions that while there is no consensus on what is too much vitamin C, a prudent daily limit should sit around 1000mg.
As always, if making significant changes to your diet, consult a medical professional first.
