6 Foods That Are High in Vitamin C (and How to Eat Them)

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How much is enough vitamin C?

According to Dietitians of Canada, most women over the age of 19 need about 75 mg of vitamin C per day (and should not exceed 2000 mg per day). If you’re a smoker, you need an additional 35 mg per day.

To keep your health in tact, try eating a few of these dishes to get enough of the good stuff.

Check out our list of essential vitamins and minerals your body needs.

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Foods high in vitamin C: Red and green peppers

One half of a cup of cooked red or green peppers has 121-132 mg of vitamin C.

Try our Stuffed Peppers recipe, with turkey, cheese and rice.

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Foods high in vitamin C: Broccoli

You will get 54 mg of vitamin C in half a cup of cooked broccoli. There are many, many ways to enjoy this delicious veggie, but try making it into a creamy soup with our Broccoli, Cauliflower and Leek Soup recipe or Immune Boosting Broccoli Soup recipe.

If you want a meal that’s a bit more substantial, up your protein intake with our Broccoli and Salmon Frittata.

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Foods high in vitamin C: Red cabbage

Not only does red cabbage brighten up a plate, but in just one cup you’ll consume 54 mg of vitamin C. Try something a little different with a Red Cabbage, Edam and Walnut Salad.

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Foods high in vitamin C: Potato and asparagus

One medium potato, cooked with skin on provides you with 22 mg of vitamin C, while 6 cooked asparagus spears also gives you 22 mg. Since these two pair so well together, why not make a dish that has both!

Try Creamy Potato and Asparagus Soup or a baked potato with a side of Roasted Asparagus with Red Peppers and Parmesan.

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Foods high in vitamin C: Kiwi

If you’re searching for something sweet and nutritious to kick-off your morning, try the Kiwi and Kale Smoothie. One large kiwi has 84 mg of vitamin C.