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Nutrition

Great Plant-based Sources of Vitamin C

July 14, 2023

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What is Vitamin C and why do we need it?

Vitamin C, a vitamin that is found in many foods and vegetables, functions as an antioxidant in your body and is vital for bone, teeth, and connective tissue health1.

Vitamin C is one of those vitamins that has many benefits for the body including support for1,2:

  • immune system functions
  • chemical messengers used in the brain and nerves (neurotransmitters)
  • cardiovascular health (heart health)
  • wound healing and infection control
  • collagen synthesis (connective tissues)

And Vitamin C can be found in many fruits and vegetables such as1,2:

  • Acerola cherries
  • Chili peppers
  • Guavas
  • Yellow peppers
  • Cantaloupe
  • Parsley
  • Kale
  • Broccoli
  • Brussels sprouts
  • Kiwi
  • Lemons
  • Oranges
  • Grapefruits
  • Strawberries
  • Tomatoes
  • Cabbage
  • Cauliflower
  • White potatoes

The old saying goes "Eat the Rainbow" and with a plant-based diet, you can easily increase your intake of vitamin C by eating citrus fruits or including vitamin-C-rich vegetables in your healthy soups, salads, buddha bowls, and meals.

And, you can up your vitamin C intake in your meals and drinks with the following suggestions:

  • Breakfasts - fruit slices, a cup of strawberries, or add fruit to your favorite cereal
  • Lunches - vegetables for your healthy salads, spreads and dips, or soups
  • Dinners - curries or buddha bowls with broccoli and kale over brown rice, or delicious and spicy rice dishes made with sweet peppers, chili peppers with a side of leafy greens, or a side of white potatoes
  • Snacks - fresh orange slices
  • Drinks - a refreshing glass of fresh lemonade or fresh squeezed orange juice

In addition, the fruits and vegetables above have even more vitamins and minerals than just vitamin C.

Need more quick ideas on how to increase your vitamin C? Try:

  • Smoothies - a citrus fruit with ice or blend in your favorite plant-based milk.
  • Citrus fruit ice cubes - pop some of your favorite blended citrus fruit into your ice cube tray, freeze, and enjoy.

Garden of Vegan makes it easy to eat vitamin C-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin C-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, there are several pantry items that are easy to incorporate into your daily routine and that contain vitamin C-rich foods. And, of course, the produce boxes have vitamin C in the veggie box (vegetables such as broccoli, cauliflower, peppers, tomatoes, or potatoes) or a fruit box that contains citrus fruits (fruits such as oranges or lemons).

Garden of Vegan's NDIS participants can also increase their vitamin C intake by choosing healthy meals with vitamin C-rich fruits and vegetables.

Eligible NDIS participants can increase their vitamin C intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you soon as possible.

Garden of Vegan's six meal plans also include many vitamin C-rich fruits and vegetables!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits and vegetables that contain vitamin C, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. 20 Foods That Are High in Vitamin C - healthline
2. Vitamin C - Harvard T.H. Chan School of Public Health

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