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

Vitamin C works to help your body absorb iron and keeps your immune system happy and healthy. Here are six delicious ways to add more to your diet.

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Foods High In Vitamin C, orange slices

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

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

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

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

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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Food high in vitamin C, kiwi

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.