7 amazing foods that are packed full of Vitamin C

Zesty ways to get more Vitamin C in your diet

Dietitian Ashleigh Jones discusses the best sources of Vitamin C and why you should include these in your diet.

You might only think about Vitamin C when you’re trying to fight off the flu or cold. But, this vitamin punches above its weight when it comes to benefits. It can help you feel healthier, boost collagen production to maintain healthy skin and hair, lower blood pressure, boost immunity and fight infection. Plus, it helps your body to absorb iron so you can feel more energized. Pretty extensive, right?


We need to ensure that our diets are packed with Vitamin C and, luckily, many fruits and vegetables contain plenty of it, which is why they’re showcased in the Lite n’ Easy menu.


The recommended dietary intake (RDI) of Vitamin C is 45 mg per day for most adults, and there are plenty of ways to get your intake without reaching for a supplement. Here, we’ve rounded up the best foods that are rich in Vitamin C.


1. Broccoli

You know that broccoli is good for you. But did you know how good?! 100g of broccoli gives you more than twice your RDI of Vitamin C! Broccoli is also high in Vitamin K, which is critical for bone health, plus it is high in fibre and fights inflammation.


2. Oranges

Now, this is an obvious one. Oranges are chock full of Vitamin C, with approximately 53mg of Vitamin C per 100g. But, did you know about all the other tasty benefits? In addition to creating a healthy immune system, oranges can help control blood sugar levels and are full of fibre, for gut health, and antioxidants for healthy skin.


3. Cauliflower

Cauliflower has recently made a comeback and has found its way into pizza bases or as a substitute to mash potato, pasta or rice. Cauliflower is a nutrient-dense veg, and contains loads of anti-inflammatory compounds such as antioxidants. Cauliflower also has a Vitamin C content of 70 mg per 100g. It also contains B vitamins, folate and Vitamin K.


4. Capsicum

Capsicum is a Vitamin C powerhouse, especially red capsicum. Red capsicums have around 170mg of Vitamin C per 100g of the veg. That’s more than three times as much as what you’d get in 100g of orange! Capsicums are also low in calories and a good source of vitamin B6 and potassium.


5. Strawberries

Strawberries are full of fibre and antioxidants, and they pack in 45mg of Vitamin C per 100g (which is around half a punnet). That’s your entire RDI in one hit! They’re also low in calories, containing just 49 calories per cup, making them the perfect snack to subdue any sugar cravings.


6. Kiwi fruit

They may be little, but they boast a high level of Vitamin C with 73mg per 100g. Kiwi fruit contains plenty of potassium and antioxidants. As well as being delicious, they also have other critical vitamins such as Vitamin E and K. They’re also great for keeping your bowels regular, as they contain a special enzyme that helps to keep things moving.


7. Pineapple

Pineapple is delicious and fresh and contains about 21mg of Vitamin C per 100g. Pineapple also freezes really well, so it’s great to throw into smoothies and healthy frozen desserts.


The single most important dietary change you can make to be healthier is to eat five serves of veggies and two serves of fruit each day. But it can be hard, which is why Lite n’ Easy’s complete meal solutions are the way to go. You’ll get to eat the right foods in the right portions throughout the day and you get your daily 5+2 simply by enjoying our complete solution with a huge range of delicious meals. Give us a call on 13 15 12 or click here to order now.


Ashleigh Jones is an Accredited Practising Dietitian with extensive dietetics experience working across hospitals, corporate health, private practice and the food industry. A published researcher, she has collaborated actively across several disciplines including genetics, multiple sclerosis and sports nutrition.  Ashleigh specialises in endocrine disorders with particular interest in weight management, pituitary and thyroid disorders, and management of diabetes. Ashleigh is passionate about promoting healthy habits, especially for busy people and offers simple and sustainable nutrition solutions.