Get Your C's Here...

Updated February 26, 2008
Credit: Jeff Kauck

Go beyond orange juice and boost your daily dose of vitamin C with great-tasting recipes featuring strawberries, papaya, broccoli and bell peppers.

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Choose Vitamin C

Credit: Annabelle Breakey; Randy Mon

Vitamin C is chockfull of energy-boosting, disease-preventing, and age-defying benefits. Need to fight a cold? Get fewer wrinkles? Keep your immune system strong? This antioxidant fits the bill. The Institute of Medicine recommends a minimum daily intake of 75 milligrams for the average woman. The following recipes represent the best way to get vitamin C because they are low in fat and include other nutrients such as vitamin A and fiber, like this Grapefruit Brulée from Sunset.

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Papayas

A vitamin C powerhouse, one papaya contains 188 mg of the disease-fighting nutrient. Add this lush tropical fruit to your diet in the form of a zesty fruit salsa. Recipe: Broiled Lamb with Cilantro-Papaya Salsa

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Oranges

Credit: Becky Luigart-Stayner

Citrus fruits–including oranges, tangerines, grapefruits, lemons, and limes–are the best-known sources of vitamin C, One orange contains 70 mg of vitamin C. Try our recipe for Beef, Orange, and Gorgonzola Sandwiches to boost your intake. Oranges are used as a topping, adding a sweetly refreshing note to the savory flank steak and blue cheese. Recipe: Beef, Orange, and Gorgonzola Sandwiches

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Broccoli

Credit: Randy Mayor; Styling: Melanie J. Clarke

This 25-minute, low-calorie soup packs a powerful vitamin C punch. Include it in your weeknight dinner rotation as well as simple sides of steamed broccoli–one cup provides over 100 percent of the recommended daily amount. Recipe: Broccoli and Cheese Soup

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Brussels Sprouts

Credit: Jim Franco

You knew there was a reason why Mom wanted you to eat up during holiday dinners. Brussels sprouts, as well as other members of the cruciferous vegetable family, boast cancer-fighting vitamins A and C, plus fiber. In this 25-minute recipe, the sprouts are roasted, making them exceptionally sweet and tender. Recipe: Roasted Brussels Sprouts with Creamy Mustard Sauce

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Strawberries

Credit: Becky Luigart-Stayner; Lydia DeGaris-Pursell

Another great reason to eat strawberries: one cup contains 85 mg of vitamin C. With less than 250 calories per serving, Cooking Light's strawberry shortcake is a healthy dessert packed with more benefits than simply sensational flavor. Recipe: Strawberry Shortcake

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Kiwis

Credit: Becky Luigart-Stayner

Make your cocktail work for you. A fun twist on a classic summertime drink, this Kiwi Colada recipes uses 5 kiwifruit. One kiwi contains 70 mg of vitamin C, so you can have your cocktail and vitamins, too. Recipe: Kiwi Colada

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Red Bell Peppers

Credit: Randy Mayor; Melanie J. Clarke

 Recipe: Grilled Chicken and Roasted Red Pepper Sandwiches with Fontina Cheese

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More Healthy Eating Ideas

Credit: Jeff Kauck

Of course, there's a world of healthy eating beyond vitamin C, so check out these articles for more ways to stay in top shape.

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