5 Veggie-full Meals and Recipes Rich in Vitamin C

Most people think of Vitamin C as soon as they feel the sniffles coming on, but there’s no need to wait until you’re sick to incorporate a healthy dose of this vitamin into your diet. We need Vitamin C as part of our diets every day. The Dietary Guidelines for Americans recommend 75 mg of vitamin C per day for adult women and 90 mg per day for adult men, or about the amount in a cup of orange sections.* While it’s not clear whether Vitamin C actually helps stave off or shorten the span of a cold, adequate Vitamin C is necessary for normal immune function.

While it’s true that Vitamin C is an antioxidant, it’s more of a jack-of-all trades! For example, vitamin C is essential for collagen production, which is key for maintaining healthy skin and joints. And it can even help improve already healthy diets – adding Vitamin C-rich recipes to your routine increases absorption of iron, another necessary nutrient.

To bump up your family’s intake, we’ve rounded up 5 main dish recipes that are a good source of Vitamin C and can be prepared in 30 minutes or less!† For complete ingredients and nutritionals for each recipe, click the link!

1. Vegetarian stuffed peppers


In this Vitamin C-rich recipe, halved green peppers are filled with whole grains and veggies, including Bird’s Eye Ultimate Southwest Blend.

2. Italian Chicken Zucchini Skillet


A great Italian recipe always includes healthful tomatoes and tomato sauce, right? The Bird’s Eye Pepper Stir Fry and zucchini provide the vitamin C in this delicious dish.

3. Italian Vegetable Beef Soup


Soups are a great way to increase veggie intake and get an extra boost of Vitamin C. Reach for fresh or frozen vegetables (which are frozen at the peak of freshness to preserve nutrients), like the Bird’s Eye Steam Fresh Italian Blend featured in this soup. Plus, one serving of this Italian Vegetable Beef Soup is a good source of iron.

4. Southwestern Chicken Soup


This soup is a simple, tasty and filling choice for Tex-Mex night at home, with healthful beans and tomatoes! The Birds Eye Ultimate Southwest Blend included in this recipe provides more than 10% of the DV (daily value) of Vitamin C per serving.

5. Mandarin Orange Peanut & Chick’n Noodles


Broccoli coleslaw, bell peppers and onion add a hearty dose of veggies to this vegan dish, which is a great source of Vitamin C and a great substitute for Chinese takeout!

*Based on USDA Food Data Central Vitamin C content for a Florida Orange

†Vitamin C content of these recipes are estimates based on USDA nutrient content data. Vitamin C content can vary by product, storage, and preparation method. For up-to-date nutritional information, always check the nutrition facts panel.

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