Everyday foods high in vitamin C
Capsicum
One cup of capsicum contains 152mg of vitamin C, making it over 160% of the daily value. Yellow capsicums contain the highest concentration of vitamin C compared to red and green.
Broccoli
Broccoli is another vegetable that’s packed with vitamin C – just 100g offers 99% of the daily value.
Kale
As well as being loaded with antioxidants, kale is one of the foods high in vitamin C. About a cup of chopped kale provides 80mg of vitamin C.
Snow peas
While a little lower on the vitamin C rankings, snow peas are still a great source of the essential vitamin. For a cup of snow peas you get 42% of the daily value of vitamin C. Not to mention, they’re rich in iron and vitamin K.
Blackcurrants
This tasty black berry is packed with antioxidants and vitamins – with half a cup containing just over 100 mg of vitamin C.
Brussel sprouts
Rich in fibre, vitamin K, and potassium, brussel sprouts are also a great source of vitamin C – providing 54% of the daily value in just half a cup.
Thyme
Fresh thyme provides three times for vitamin C than oranges – making it one of the highest sources of vitamin C out of herbs.
About 28 g of fresh thyme contains 45 mg of vitamin C. A sprinkle of thyme over your food is a great way to boost your vitamin C intake.
3 recipes with vitamin C-rich foods
Chargrilled Broccoli Steaks with Broccoli Stem Dressing
Orzo-Stuffed Capsicums with Basil & Tomatoes
Kale and Beluga Lentil Salad with Orange Miso Dressing
