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Vitamin C Rich recipes


Last Updated : May 28,2019



विटामिन C युक्त आहार - हिन्दी में पढ़ें (Vitamin C Rich recipes in Hindi)
વિટામિન સી યુક્ત આહાર - ગુજરાતી માં વાંચો (Vitamin C Rich recipes in Gujarati)

Vitamin C Rich Recipes, Meals High in Vitamin C

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. We show you meals high in Vitamic C. 

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.

Meals high in Vitamin C are 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.

5 Reasons to have Vitamin C

  5 Reasons to have Vitamin C
1. Defence against cough and colds.
2. Powerful Antioxidant.
3. Growth and repair to tissues.
4. Heals wounds.
5. Important for absorption of Iron.

 

5 Reasons to have Vitamin C

Vitamin C Rich Foods

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 and form an important part of having recipes high in Vitamic C . In this section you will learn about cooking with this vitamin C rich ingredients.

Vitamin C  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 Recommended Daily Allowance

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

If you like this article on High Vitamin C Recipes, then you will enjoy the below articles on Vitamin C rich recipes.

1. Vitamin C Rich Juices

2. Vitamin C Rich Salads

3. Vitamin C Rich Smoothies and Milkshakes


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Melon and Black Grape Juice, Healthy Black Grape Juice
Recipe# 40587
22 Mar 18

 
 by Tarla Dalal
Here's a happy purple coloured cleansing drink that will protect your skin from the harmful toxins and make it glow! Melons have high content of water and thus act as diuretic hydrating our body and eliminating toxins from our body. Besides melon's diuretic and cleansing power, its seeds are j ....
Red Capsicum and Walnut Dip, Lebanese Dip
Recipe# 22578
21 Jan 10

  This recipe has an associated video
 by Tarla Dalal
The Red Capsicum and Walnut Dip is a delight to put on the table, because of its vibrant colour, mind-blowing flavour and exquisite texture. Red capsicum adds spicy notes to this tasty dip, while walnut improves the texture and gives an exotic flavour too. Bread crumbs are added to stabilise the dip ....
Malai Paneer Bell Pepper Balls, Cold Starter
Recipe# 41235
16 Mar 18

 
 by Tarla Dalal
No sweat, just fun! This easy-to-make cold starter is as quick as it can get. All you need to do is shape a dough of malai paneer into balls and coat it with chopped bell peppers. The soft white colour and melt-in-the-mouth texture of paneer combines beautifully with the totally contrasting crun ....
Broccoli and Zucchini in Red Capsicum Gravy
Recipe# 39679
29 Apr 19

 
 by Tarla Dalal
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
Papaya, Green Apple and Orange Smoothie
Recipe# 39882
14 Mar 15

 
 by Tarla Dalal
A smoothie deserves to be called a meal in a glass, because it is not only satiating but by virtue of the fruits used, it also provides ample nutrition. This energy boosting Papaya, Green Apple and Orange Smoothie is rich in vitamins and fibre. While the fruits and curds energize you, the lingering, ....
Grapefruit and Green Apple Salad
Recipe# 40444
15 Apr 19

 
 
by Tarla Dalal
Juicy pink grapefruit and crunchy green apple are a pretty sight to behold, more so when speckled with chopped walnuts. Their flavours too complement each other beautifully, making this a salad you will really enjoy snacking on. The best part is that this tasty combo is also rich in fibre, which hel ....
Mixed Vegetables in Palak Methi Gravy
Recipe# 41217
13 Jun 11

 
 by Tarla Dalal
A mouth-watering treat of mixed vegetables drowned in an awesome gravy of spinach and fenugreek leaves, flavoured simply with green chilli paste. The addition of methi to the spinach base is what makes this recipe so interesting, because it lends a unique, pleasantly-bitter flavour to it. Mi ....
Coloured Capsicum and Paneer Subzi
Recipe# 39593
04 Feb 19

  This recipe has an associated video
 
by Tarla Dalal
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and cal ....
Fruit and Lettuce Salad ( Healthy Soups and Salads Recipe)
Recipe# 4645
25 Jun 14

  This recipe has an associated video
 by Tarla Dalal
A horde of delicious fruits mingle with fresh crunchy lettuce to provide not just a tasty salad, but one that overflows with nutrients such as vitamin C and fibre. A refreshing dressing that smartly combines the tanginess of lemon with the soothing sweetness of honey, makes every mouthful of this sa ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
23 Sep 13

 
 by Tarla Dalal
Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.
Palak Toovar Dal
Recipe# 3885
14 Jan 19

 
 by Tarla Dalal
Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. Here, palak and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible ....
Sweet Lime, Pomegranate and Apple Juice
Recipe# 41014
11 Nov 08

 
 by Tarla Dalal
Fruits are one of the best snacks to munch on, when you are pregnant. They are crunchy, juicy and refreshing. But on days when you feel exhausted and do not even feel like munching on a bowlful of fruits, turn to this Sweet Lime, Pomegranate and Apple Juice to top up on essential nutrients, even tho ....
Peach Yogurt Smoothie,  Good For Endurance Athletics
Recipe# 40919
12 Apr 19

 
 by Tarla Dalal
Here is a luscious smoothie with the pleasant scent and fruity flavour of peaches. Yoghurt is an apt base for this mildly-flavoured fruit, and the combo needs just a dash of honey to improve the flavour. If the peaches are naturally sweet, you can even reduce the honey. Chia seeds, considered ....
Strawberry Pineapple Orange Juice
Recipe# 40851
11 Jan 12

 
 
by Tarla Dalal
Fruity flavours, especially tangy ones, always succeed in refreshing us even when we are too tired and restless. This citrusy juice is one such peppy treat, which you will love. There is a fabulous synergy between the three fruits, resulting in a really memorable juice with the sweet scent of strawb ....
Carrot Spinach and Parsley Juice
Recipe# 40845
18 Jan 19

 
 
by Tarla Dalal
Juices are a good way of keeping up your veggie consumption even on busy days. You can quickly prepare a glassful of Carrot Spinach and Parsley Juice and slurp it up in a jiffy, or even carry it along in a leak-proof container to relish on-the-go. This lovely juice helps you top up on fibre, t ....
Spinach Beetroot and Pear Juice
Recipe# 38863
11 Jan 12

 
 
by Tarla Dalal
A peppy juice to add josh to your day! This unique combination of fruits and veggies will not fail to please your palate. This tasty Spinach Beetroot and Pear Juice helps to boost your iron levels early in the morning, thereby keeping your concentration high all through the day. The combin ....
Gobi Kasuri, How To Make Gobi Kasuri Recipe
Recipe# 30889
17 Jul 12

 
 by Tarla Dalal
A dish that's truly remarkable and a must try for all lovers of Punjabi food. Using Kasuri methi instead of the regularly used fresh methi gives this dish its unique flavour. The bitter taste of the kasuri methi is reduced when it is soaked in water. Methi p ....
Broccoli and Pear Juice
Recipe# 33464
01 Jan 1900

 
 
by Tarla Dalal
In today’s hectic lifestyle, stress is one thing that haunts most people. Worries about office, about kids, family, finance, and what not cloud our minds, while lack of routine, exercise and relaxation stress out the body. A proper blend of diet, exercise and lifestyle changes is needed to beat stre ....
Strawberry Honey Milkshake
Recipe# 39024
26 Nov 13

  This recipe has an associated video
 
by Tarla Dalal
When strawberries are in season, they make a superb addition to breakfast in a variety of ways. Whip up a strawberry milkshake and add curds and honey for sweetness and body.
Minty Morning, Orange and Mint Juice
Recipe# 6205
11 Jan 12

 
 by Tarla Dalal
This Orange and Mint Juice is a variation of the most popular breakfast juice of all time, the orange juice. It is sure to appeal to everyone's taste buds as well as health. Oranges boost overall resistance due to their high vitamin C content and also stimulate the salivary glands thus aiding ....
Spinach Spectacular, Spinach Apple and Pineapple Juice
Recipe# 6203
11 Jan 12

 
 by Tarla Dalal
Popeye munched on spinach for strength, you can do just that… or drink a glassful of this Spinach, Apple and Pineapple Juice to keep you going full force all day! Pineapple is the source of carbohydrate here to provide energy. Taken in the mid-afternoon, it will give you a mentally and physicall ....
Papaya Pineapple Juice
Recipe# 5623
16 Jun 08

 
 by Tarla Dalal
You would never have imagined that there is such a tasty way to staying young! Well, this delectable Papaya and Pineapple Juice gives you ample vitamins like C and A, which keeps your skin glowing, eyes sharp and immune system going strong. This is also a very wise combination of fruits ....
Palak, Kale and Apple Juice
Recipe# 40527
26 Apr 19

 
 
by Tarla Dalal
Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering Palak, Kale and Apple Juice, which has a very balance ....
Strawberry Juice, Fresh Strawberry Juice Recipe
Recipe# 5631
16 Jun 08

 
 by Tarla Dalal
Young ones love the lively scent, bright colour and peppy flavour of strawberry. Well, so do adults! And this ageless appeal of the fruit fortunately helps you ward off aging too. Anybody will fall head over heel in love with this Strawberry Juice, which you will agree is one of the tastiest way to ....
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