When you first hear or see Vitamin C you automatically think of a delicious citrusy fruit, which is the humble Orange. But did you know there are various fruits and vegetables out there that have a much higher content of Vitamin C than a whole orange? Read on to know more about these super fruits and vegetables.

1. Guava

A single serving of this delicious exotic fruit has almost twice the Vitamin C content that a whole orange. This sweet pink fruit is known to help lower blood pressure and cholesterol levels, is a great source of fiber and excellent immunity booster.

How to use it in your daily recipes

Guava is a great fruit to pair with your smoothies, salads and even chutney. If you want a quick after workout smoothie then this recipe is for you.

Put in a blender:

1 and ½ cups of guava

1 banana

7 strawberries

¾ cup coconut milk

Mix then sip on the most delicious guava smoothie!

2. Pineapple

This tropical fruit can do wonders for your diet, not only it’s rich with Vitamin C but also, it’s loaded in nutrients and minerals like Potassium, Iron and Manganese. Here is why you should start loving pineapples, they can aid your digestion, rich in antioxidants, and promote healthy bones.

How to use it in your daily recipes

If you don’t like pineapple on your pizza, then you will love it in this refreshing salad.

1 ½ cups cubed cucumbers

½ cup chopped red onion

2 tablespoons chopped chili pepper

2 tablespoons lime juice

¾ teaspoon salt

2 ½ cups pineapple

2 avocados

 

 

3. Kiwi

Was it a kiwi away keeps the doctor away? One kiwi a day will keep your Vitamin C levels high and boost your natural defences. Kiwis are power packed with vitamins and nutrients such as Vitamin E and K and potassium. This fuzzy fruit is can help regulate blood pressure, protect against vision loss, and increase heart health.

How to use it in your daily recipes

You might have heard of banana bread, but what about kiwi bread?

1 ½ cups all-purpose flour

2 teaspoons baking powder

½ teaspoon salt

1 cup sugar

½ cup melted butter

3 eggs

¼ cup milk

¾ cup pureed kiwi fruit

• Preheat oven to 180° C.
• Place peeled kiwi fruit in a food processor or blender.
• Whisk together flour, baking powder, and salt.
• Mix butter and sugar, about 1 minute. Add in eggs, one at a time.
• Add ½ of the flour mixture then add ½ milk. Add the remaining flour and milk mixture.
• Mix in kiwi puree.
• Place in baking tray and bake for 45-50 minutes.

 

4. Strawberry

If you’re looking for refreshing and healthy snack, then look no more! Strawberries are known for their exceptional antioxidant properties and their great source of Vitamin C. They help boost skin health and immunity, reduce inflammation, and regulate blood pressure.

How to use it in your daily recipes

Let’s face it strawberries are great with breakfast, lunch, dinner, or dessert you name it. If you want to start fresh in the morning, then start your day with this flavourful strawberry and ricotta toast.

1 slice multigrain bread

3 tablespoons of ricotta

1 tablespoon of orange jam

¼ cups of strawberries

Toast up the slice of bread with ricotta, jam, and diced strawberries. Indulge immediately!

 

5. Broccoli

We know that broccoli might not be a fan favourite but it’s a great source of Vitamin C, which helps repair damaged tissue in the body and boost immunity. Next time think twice before you refuse to eat your broccoli.

How to use it in your daily recipes

Warm up with this delicious bowl of broccoli soup!

1 tablespoon olive oil

1 large onion

3 cloves garlic

2 cups of broccoli

1 potato

4 cups vegetable broth

¼ teaspoon ground nutmeg

salt and pepper

• Heat olive oil add onion and garlic.
• Mix in broccoli, potato, and vegetable broth and simmer 15 minutes.
• Blend then season with nutmeg, salt, and pepper.

 

6. Red Bell Peppers

You can have them on pizza, in pasta or in a sandwich it basically makes anything healthier. Red bell peppers contain more than 200 percent of your daily Vitamin C intake. They also promote healthy eyesight and increases metabolism. If you’re planning on starting a diet don’t forget to add red bell peppers to your meal plan.

How to use it in your daily recipes

If you’re craving pizza, but don’t want to feel guilty for breaking your diet, then try these stuffed red bell pepper pizzas.

4 red bell peppers

Ground beef

½ cup onion

¾ cup pizza sauce

½ cup mozzarella cheese

¼ cup basil fresh

 

• Preheat oven to 190° C.
• Cook ground meat over medium-high heat, then add onion, and pizza sauce.
• Add mixture into the bell pepper and bake 25 minutes.
• Then add cheese on top and bake an additional 10 minutes.
• Sprinkle fresh basil before serving.

 

7. Tomatoes

If you love a hearty bowl of pasta, fresh plate of salad or a warm puffy pizza then you probably love tomatoes. Tomatoes are a great source of Vitamin C, protein, and fiber no wonder it is a basic ingredient in most of our dishes.  

How to use it in your daily recipes

You will get the most your Vitamin C and nutrients intake from a tomato if you eat raw. This juicy and creamy salad will help you get your daily dose of Vitamin C.

3 tomatoes, sliced

450g fresh mozzarella, sliced

1 bunch fresh basil

Olive oil

Salt and pepper

• Place tomatoes and mozzarella in a plate.
• Add basil leaves and drizzle the salad with olive oil and season with salt and pepper.

Now that you have learned how to increase your intake of Vitamin C, head to the Waterfront Market and shop for the freshest fruits and vegetables. Whether you are looking for local, organic, or exotic produce you will find it at the fruits and vegetables market.