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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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Strawberry Steel Cut Oats with Tea Masala
Recipe# 42400
Today

 
 by Tarla Dalal
Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This Strawberry Steel Cut Oats with Tea Masala is an example that proves our point. Here, the oats is perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With t ....
Spinach and Mint Juice ( Healthy Juice)
Recipe# 6227
18 Jul 19

 
 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 ....
Palak Toovar Dal
Recipe# 3885
15 Jul 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 ....
Palak, Kale and Apple Juice
Recipe# 40527
09 Jul 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 ....
How To Make Karela Juice, Bitter Gourd Juice for Diabetes
Recipe# 42323
08 Jul 19

 
 by Tarla Dalal
Karela Juice is a boon for those with diabetes, because the high dose of insulin and other anti-diabetic substances in the karela plant help to control blood sugar levels! It is suggested that diabetic people have it first thing in the morning on an ....
Carrot Spinach and Parsley Juice
Recipe# 40845
04 Jul 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 ....
Blackberry Banana Smoothie Recipe, Antioxidant Rich
Recipe# 42443
02 Jul 19

 
 by Tarla Dalal
A lusciously creamy smoothie featuring an attractive blend of blackberries, banana and curd laced with honey, this is an awesome way to harness the benefits of blackberries for your well-being. It has a fancy colour, fruity aroma and fabulous taste, which make it a favourite with everyone. You c ....
Halim Recipe, Garden Cress, Best Source Of Iron
Recipe# 42357
28 Jun 19

 
 by Tarla Dalal
Here’s an easy and tasty way to top-up your iron reserves using garden cress seeds. Garden cress seeds or halim is a tiny treasure trove of nutrients. It is loaded with iron, and is also an excellent source of folic acid,
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
27 Jun 19

 
 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 ....
Beetroot, Peppers, Carrot Healthy Salad for Work
Recipe# 42344
26 Jun 19

 
 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 ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
26 Jun 19

 
 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.
Kidney Bean Salad, Mexican Kidney Bean Salad
Recipe# 1233
26 Jun 19

 
 by Tarla Dalal
A yummy salad with an interesting assortment of ingredients, which offer a mix-and-match of multiple textures and flavours. The succulence of cooked kidney beans, the juiciness of tomatoes, the crunch of onions and spring onions, all come together to delight your palate. A pungent, lemony dres ....
Cucumber Pineapple Salad ( Eat Well Stay Well Recipes )
Recipe# 33462
24 Jun 19

 
 by Tarla Dalal
Cucumber pineapple salad, light meals to feel light and healthy! all the ingredients used provide nutrients like protein, vitamin c, iron, vitamin e, a potent antioxidant to fight free radicals produced due to stress. Stress may affect overall health hence these nutrients fight it all to keep you.
Fruit and Lettuce Salad ( Healthy Soups and Salads Recipe)
Recipe# 4645
21 Jun 19

  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 ....
Strawberry Chickoo Shake
Recipe# 2930
06 Jun 19

 
 
by Tarla Dalal
Ah, this shake is just what you will need when you are too famished to cook, too nauseated to eat, but badly in need of a sumptuous snack. Chock-full of nutrients like protein, calcium, vitamin C and fibre too, this is as satiating as a snack can get. At the same time, the peppy flavour ....
Spaghetti in Spinach Sauce
Recipe# 5718
28 May 19

  This recipe has an associated video
 
by Tarla Dalal
Yes, pasta can be made healthy too! Here cheesy sauce has been replaced with antioxidant rich spinach. Spaghetti used is also whole wheat, so there is room for a little more
Mango, Banana and Spinach Smoothie Bowl
Recipe# 42534
16 May 19

 
 by Tarla Dalal
Watch how the sweetness of bananas and the captivating taste of mangoes combine with the humble but nutritious spinach to make an awesomely thick
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 ....
Zucchini, Bell Pepper and Sprouted Moong Salad
Recipe# 40748
29 Apr 19

 
 by Tarla Dalal
This is one of the most fabulous ways to consume sprouted moong. Teamed up with Vitamin C rich colourful capsicums, juicy zucchini and yummy apples, the fibre rich sprouts turn into a terrific treat for your taste buds. Apple adds a nice fruity note to the Zucchini and Bell Pepper Sprouted Moo ....
Avocado Spinach Pear Smoothie, Healthy Smoothie
Recipe# 41594
26 Apr 19

 
 by Tarla Dalal
This a jolly good way to enjoy your avocados! A smashing combo of avocadoes with spinach, pear and apples, this smoothie has a well-balanced flavour and a nice, creamy mouth-feel. It is filling and tasty and sure to go down well with all age groups. Make sure you use ripe avocadoes to make the A ....
Carrot and Red Pepper Juice
Recipe# 39020
26 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
Drink your vegetables for a change! In addition to tasting great, this melange of carrot, capsicum and tomatoes will do great things for your eyesight. Vitamin c-rich capsicum will also help build immunity and ease stress before you set out for the day.
Vegan Healthy Lunch Salad, Office Salad
Recipe# 42246
15 Apr 19

 
 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 ....
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 ....
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