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5 Foods That Are High in Vitamin C

Vitamin C is an immunity-boosting powerhouse with a vital function in our bodies. Not only does it boost our immune systems and help us fight infection, but it also protect our cells, and maintains healthy bones, cartilage, blood vessels, and skin. The NHS recommends that adults between 19 and 64 years should have an average of 40mg of vitamin C each day. (Source). Vitamin C supplements can be hard to get hold of in current times, but did you know there are lots of foods with naturally occurring sources of vitamin C? If you’re looking to boost your vitamin C levels through your diet, check out our HIIT guide to 5 vitamin C-rich foods below:

by Alicia Drewnicki

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1) Broccoli

At HIIT Kitchen we’re huge fans of broccoli. This cruciferous vegetable is not only high in vitamin C (approx 79mg per 100g), but it’s also a great source of fibre, B vitamins, and sulforaphane, which may protect against cancer and decrease the risk of cardiovascular disease. (Source)

We love to steam our broccoli, add it to stir-frys, or have it as a ‘staple side dish’ for any protein, like our chimichurri steak.

2) Strawberries

The quintessential British summer fruit doesn’t only taste good, but it also provides 57mg of vitamin C per 100g. In addition to this, strawberries are a great source of vitamin K, fibre, potassium and even folic acid. (Source) We love to add strawberries to our overnight oats to give it a natural sweetness.

3) Red or Green Peppers

Red and green bell peppers are amazing for your health. In fact, there’s a whopping 120mg of vitamin C per 100g serving of green peppers. (Source) We love how versatile they are - great hot or cold, steamed, boiled, grilled or fried. They also fit in well with a variety of international cuisines from Italian food, to Spanish, Thai, and even Indian food.
We also like to have ours alongside a classic lunch staple - a bacon and mushroom frittata.

4) Oranges

When thinking of vitamin C-rich foods - many of us immediately visualise oranges, and rightly so! One large orange can contain roughly 97.5mg of vitamin C. (Source) They’re also a great source of fibre, and potassium. If you’re drinking orange juice though, just be sure to check the ingredients for added sugar and artificial ingredients.

5) Kale

Kale is a leafy green that really packs a punch! Like fellow cruciferous family member broccoli, it’s high in sulforaphane, as well as vitamin K, but what’s really impressive is its super high vitamin C level - a cup of raw kale can contain approx 80mg of vitamin C. (Source). We suggest lightly steaming kale and having it as a side dish in your weekly menu. Don’t like the taste? How about steaming it then including it in mashed potato/carrot/swede?

So there you have it - five amazing foods that are high in vitamin C. We hope you’ve found this article useful, and are inspired to adopt more of these into your diet. We leave you with a fun fact - did you know that vitamin C can’t actually be produced or stored in the body? (So that’s why you need to consume it regularly.) (Source).

BONUS: Boost Your Vitamin C with Phizz

If you're looking to boost your vitamin C intake through supplements as well as your diet - we've got a surprise for you. We've teamed up with the amazing London-based brand Phizz who create effervescent hydration tablets containing 19 vitamins and minerals. Amazingly, they include 375% of your daily dose of vitamin C (the equivalent of 3 oranges!) as well as zinc and other powerful antioxidants.

For everyone who makes a HIIT Kitchen order with us in the week commencing 4th May 2020, they will get some Phizz samples in their box!

Phizz are vegan, low calorie, and contain only natural colour. They supply over 50 professional sports clubs including Saracens Rugby Club, Cricket South Africa, and multiple Premiere League football clubs. They stood out to us because they offer a hydration formula that combines essential electrolytes and glucose - which promotes rapid water absorption by the body. This is perfect to keep you hydrated during big workout sessions.

Special Offer:
If you'd like to order directly, use the promo code SHOPSMALL20 on the Phizz website for 20% off.

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