Foods With Vitamin C: 5 Nutrient-Rich Dishes

So we hate to have to do this right at the height of cold season, but…there’s no proof that taking a mega-dose of Vitamin C defends against hacking coughs and sniffly noses. Sorry. (It’s really only beneficial if you have a diet consistently stacked in C.)

But don’t write this nutrient off yet—Vitamin C does have a host of other important everyday functions that make it worth your while. To start, it aids the growth and repair of bodily tissue, collagen, bones and teeth. It’s also a potent antioxidant that helps protect against heart disease, cancer, arthritis and diabetes. Plus, foods high in vitamin C help the absorption of iron, so not only will you have a shiny smile if you eat enough of it, but your musculature and energy level will also be in check.

Without sufficient dietary sources of vitamin C, it’s possible to repeat history and succumb to a nasty dose of scurvy, vitamin C deficiency that can lead to bleeding gums, lethargy, jaundice and loss of teeth—yeah, not so attractive. But don’t fret. Your daily recommended amount is only about 90 milligrams, and you’ve got a load of foods to choose from. Here, five killer sources.

1 orange has 138% of your daily value

Citrus is the king of winter fruit, so stock up on lemons, limes, oranges, tangerines and grapefruits. Snack on them whole to get some filling fiber and antioxidants, add them to your salad, or make a quick citrus salsa for your typically bland chicken or fish. (Just dice up oranges or grapefruit and some red onion, then mix with mint.)

1 cup of kale contains 134% of your daily value

Here’s one more reason to get on the kale bandwagon. Work shredded kale into a hearty salad with avocado, grated parmesan cheese and olive oil and lemon juice, or sauté it in olive oil with dried fruit (like raisins or cranberries) and pine nuts. Jammed with fiber, you’ll feel that much fuller and more satisfied after meal time. (You can also try our recipe for healthy kale chips.)