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Vitamin C Rich recipes


Last Updated : Jan 08,2018



विटामिन C युक्त आहार - हिन्दी में पढ़ें
વિટામિન સી યુક્ત આહાર - ગુજરાતી માં વાંચો
Vitamin C, also known as Ascorbic Acid, is dominant in fresh fruits and vegetables. It is a water-soluble vitamin which has a prominent role in our body. Being water soluble, the excess amounts of this vitamin leaves our body by way of urine. Hence a constant supply of Vitamin C through diet is very crucial.

The most important function of Vitamin C is its immune fighting effect. It forms an important defense against cold and cough. As a powerful antioxidant, it can neutralize the harmful effects of free radicals formed in our body due to stress and pollution, which play a role in ageing, heart diseases and cancer. It is also needed for the growth and repair of tissues in all parts of your body. It forms an important protein used to make skin, tendons, ligaments, and blood vessels. It helps to heal wounds and form scar tissue as well as repair and maintain cartilage, bones, and teeth. Bleeding gums is one of the symptom of vitamin C deficiency. Lastly, vitamin C is also important in the absorption of iron.

Citrus fruits like Orange, Sweet Lime, Guava, Pineapple, lemon, blue berry, raspberry, strawberry etc. and Veggies like Capsicum, Broccoli, cabbage and a few greens are a rich source of Vitamin C. In this section you will learn about cooking with this vitamin C rich ingredients. This is also a volatile nutrient so a part of it is lost on exposure to air. Hence to benefit the maximum from this nutrient, these fruits and veggies are best cut and chopped just before use and these dishes are should be served immediately. Cooking also leads to loss of Vitamin C. Hence salads, cold soups and juices are the best way to get this vitamin.

Broccoli and Pear Juice, Orange and Mint Juice, Peach Yogurt Smoothie, Cabbage Carrot and Lettuce Salad and Zucchini, Bell Pepper and Sprouted Moong Salad are a few recipes that form a part of vitamin C recipes here. Go ahead and try these simple recipes to make up for your daily vitamin C requirement.

Group RDA for Vitamin C
Men 40 mg / day
Women 40 mg / day
Pregnancy 40 mg / day
Lactation 80 mg /day
Kids less than 1 year 25 mg / day

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Recipe# 42341
03 Jan 18

 
 by Tarla Dalal
A good smoothie made with the right ingredients is nothing short of nectar! Instead of loading the smoothie with ice-cream and other fat-laden ingredients, go for one made of oats and curds, perked up with fruits. Fibre-rich oats adds volume to the smoothie and gives it a lusciously thick mouth- ....
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Recipe# 22796
17 Jul 12

  This recipe has an associated video
 by Tarla Dalal
Palak or saag is one of the favourite leafy vegetables in north Indian households. They use the versatile palak in a variety of preparations such as raita, gravy and even kofta!
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Recipe# 42335
28 Dec 17

 
 
by Tarla Dalal
Hungry kya? Try this instant snack instead of reaching out to junk foods. Grilled Zucchini and Carrots is an elegantly flavoured and healthy snack that cooks instantly. A simple snack of veggies drizzled with olive oil and seasoned with sea-salt and pepper, this is a good way to benefit from the ....
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Recipe# 42343
03 Jan 18

 
 by Tarla Dalal
Come winter, the market is flooded with amla. Most people make it into pickles, while others explore newer ways of consuming it like juices or chutneys. Have you ever thought of making a subzi with this vitamin C rich fruit? Amla is a very beneficial berry, with anti-inflammatory properties. ....
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Recipe# 42215
27 Oct 17

 
 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
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Recipe# 42344
03 Jan 18

 
 by Tarla Dalal
A splash of colours and vibrant flavours, this salad is a real delight to munch on. Enjoyed as a lunch in the afternoon, it is sure to reboot your day and make you feel positively charged! The Beetroot, Peppers, Carroty Healthy Salad for Work is loaded with multi-textured ingredients with awesom ....
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Recipe# 6227
11 Jan 12

 
 by Tarla Dalal
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
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Recipe# 42292
13 Dec 17

 
 by Tarla Dalal
There is nothing as pristine and soulful as 100 per cent pure, unsweetened juice, made by you in your own kitchen! And such juices can be addictive, to the extent that you will never buy packaged juices from the shop again. Most fruits, including orange, are best had fresh in fruit form itself, ....
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Recipe# 42308
20 Dec 17

 
 by Tarla Dalal
This super-duper lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale le ....
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Recipe# 42286
08 Dec 17

 
 by Tarla Dalal
It is so much fun to munch on a multi-textured, brightly coloured and awesomely flavoured salad for lunch ! This salad is full of different colours and that’s always a sign of healthy eating, as it means your food has more vitamins and
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Recipe# 42258
18 Nov 17

 
 by Tarla Dalal
Also known as Chilli Guava, this recipe is part and parcel of our childhood memories! This Healthy Guava Snack is crunchy and super tasty, while also being extremely nutritious, which makes it a wonderful snack for kids and adults alike! Guava is a very good source of
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Recipe# 42262
21 Nov 17

 
 by Tarla Dalal
Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch. From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad bri ....
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Recipe# 22587
10 Jan 17

 
 
by Tarla Dalal
Tabbouleh is a popular Middle Eastern vegetarian recipe, made by tossing together veggies like tomatoes and onions with herbs and lemon juice. A seasoning of freshly ground black pepper enhances the flavours of all the other ingredients making this salad super tasty. Sometimes, cooked broken whe ....
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Recipe# 42246
16 Nov 17

 
 by Tarla Dalal
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself. You can carry the salad and dressing separately and toss them together just before eating your lunch. This ....
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