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7 Surprising Foods That Have A Hefty Dose of Vitamin C
My Cape Cod Kitchen
Tomatoes get their red hue from the antioxidant lycopene, a known cancer-fighter, and the fruit provides 24.7mg vitamin C per cup, which is 33 percent of your daily need. Bake with zucchini, onions, and Parmesan; or serve with burrata. (Psst: Vitamin C does so much more than boost your immunity: 6 Vitamin C Benefits You Need to Know About.)
Meal Makeover Moms' Kitchen
A cup of broccoli offers 81.2mg vitamin C—that's a whopping 108 percent of your daily intake. The veggie also contains bone-building calcium, as well as 4 percent of the recommended amount of iron for most women. Plus, the vitamin C works in tandem with the iron, helping you better absorb the mineral. Enjoy with orzo and red lentils, or add to a creamy soup.
Shaw's Simple Swaps
This fruit (yep, avocado is a fruit!) offers plenty of satiating monounsaturated and polyunsaturated fats—and one half-cup provides 7.3mg vitamin C. Make your own guacamole or scoop up a healthy store-bought version (like Sabra's Veggie Fusions Southwestern Guacamole—a combo of avocado, black beans, tomato, red bell pepper, onion, and corn). Other ideas: Pulse avocado into a pesto for a fresh take on pasta salad, or mash and use as a topping for a breakfast pizza.
This summer melon contains 12.3mg vitamin C per cup (that's 16 percent of your daily need), and provides the cancer-fighting carotenoid lycopene in every bite. The fruit is 91 percent water, so it helps you stay hydrated during the summer heat. Add it to a pico de gallo recipe, or mix with a little jalapeno and diced cucumber for a fresh salsa that's perfect for fish tacos.
Eat more watermelon: Watermelon-Cilantro Pico de Gallo with Oven-Fried Tortilla Chips; Watermelon Salsa
Snacking in Sneakers
These sweet treats contain your daily quota (and then some) of vitamin C, offering 97.6mg per cup, which takes care of 130 percent of your daily need. They're also a good source of fiber, which is great for digestion. Snack on the freeze-dried variety, or combine fresh berries with chia seeds for a delicious homemade jam.
A cup of juicy pineapple offers 78.9mg (105 percent) of vitamin C. It also provides 2.3g fiber, up to 10 percent of the daily requirement, and some blood-pressure-reducing potassium. Add to a salsa and serve over tacos, or include in a chilled gazpacho recipe.
Eat more pineapple: Chipotle Chicken Lettuce Tacos with Avocado Pineapple Salsa; Pineapple Cucumber Gazpacho