Wonder how to get enough vitamin C through food or if you should use supplements to boost your immune system?
Today, we will talk about the importance of vitamin C in your diet, the recommended daily amount, and how easy it is to get enough vitamin C through a plant based diet. You will also find easy and healthy vegan recipes that are high in vitamin C.
Vitamin C in the vegan diet
Vitamin C is an antioxidant that is often used to boost immunity. It also helps with collagen formation, the absorption of non-heme iron, and the metabolism of folic acid (source). Non-heme iron is mostly found in plants and heme-iron is mostly found in animal based food.
Signs of a vitamin C deficiency can include: Scurvy, fatigue, inflammation of the gums, poor wound healing, and anemia (vitamin C helps with iron absorption) (source).
Adult women should consume a minimum of 75 mg and men should consume 90 mg per day. Getting all your vitamin C on a vegan diet is pretty easy, especially if you focus on whole food plant based foods. The table below will show you some high vitamin C vegan foods.
Vitamin C rich foods (vegan)
- 1 medium yellow bell pepper: 218.4 mg
- 1 medium red bell pepper: 152 mg
- 1 medium green bell pepper: 95.7 mg
- 1 cup raw broccoli: 81.2 mg
- 1 medium grapefruit: 79.9 mg
- 1 medium orange: 69.7 mg
Vegan vitamin C supplements
High vitamin C intake through supplements may increase the risk of developing kidney stones. This is not true for high vitamin C consumption through foods (source).
These high vitamin C supplements, or multivitamins with high dosages, should be avoided and there is simply no need to take them. One half of a yellow bell pepper alone covers almost 150% of your daily need in vitamin C.
In this case, choosing whole plant foods will provide the vitamin C you need without the side effects.
Vegan Recipes that are high in vitamin C
Each vegan recipe is very high in vitamin C. You can view the vitamin C content for each recipe per serving below. When you click over to get the recipe you can print or save each one.
Use the recipes to make a high vitamin C plant based meal plan to boost your immune system and health.
#1 Peanut Butter Stir Fry (295 mg per serving)
Creamy, healthy peanut butter stir fry recipe with vegetables and rice for a healthy and filling dinner. 660 calories, $2.30 per serving, and done within 30 minutes. Get the recipe here>>
#2 Curried chickpeas with water fried potatoes (211 mg per serving)
Curried Chickpeas with water fried potatoes. A healthy, gluten free, vegan, oil free, and 21 day fix friendly recipe for only $1.50 per serving and done in 25 minutes. Get the recipe here>>
#3 One Pot Creamy Potato coconut stew (172 mg per serving)
Healthy one pot recipe with coconut, potato, bell pepper, and spinach. This vegan, gluten free stew recipes is also 21 day fix friendly, budget friendly ($1.90 per serving), and is ready to eat in under 30 minutes. Get the recipe here>>
#4 Cauliflower Potato stew (193 mg per serving)
Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving). Get the recipe here>>
#5 Filling Pineapple Banana Smoothie (137 mg per smoothie)
Filling vegan smoothie with pineapple, banana, beans, oats, soy milk, spinach, and chia seeds. This creamy smoothie contains all micro and macros and will keep you full for hours. One serving provides 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins. Get the recipe here>>
#6 Fajita rice bowl (107 mg per serving)
Vegan Fajita Rice Bowl Recipe that is oil free, gluten free, vegan, and 21 day fix friendly. This plant based dinner can be prepared in 30 minutes, contains 460 calories, 21 g of protein, and is about $1.70 per serving. Get the recipe here>>
#7 one pot Taco elbow pasta (97 mg per serving)
One Pot Taco Elbow Pasta done in 20 minutes and on a budget (only $1.50 per serving). Healthy vegan dinner recipe that is simple, family friendly, oil free, high protein (28 g), and weight loss friendly (430 calories). Get the recipe here>>
#8 Sweet Potato chili (96 mg per serving)
Budget friendly easy vegan sweet potato chili that is oil free, gluten free, and great for weight loss. This one pot meal is instant pot and 21 day fix friendly and contains 420 calories for only $1.35 per serving. Get the recipe here>>
#9 Immunity boosting smoothie (86 mg per smoothie)
Immunity boosting smoothie with spinach, apple, ginger, and more. Get the recipe here>>
#10 Tropical Chia Pudding (98mg per serving)
You can find this recipe in my book Plant Powered Health, in this Summer Meal Plan, or in the Weekly Meal Planner Program.
