How much is enough?
According to Dietians 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 that cold at bay, try eating a few of these dishes to get enough of the good stuff (Psst: You can get your intake from more than oranges!)
Red and green peppers
One half of a cup of cooked red or green peppers has 121-132 mg of vitamin C.
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 the 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.
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.
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!
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.