Best Vitamin C Recipes To Ease Common Cold Symptoms

Vitamin C is one of the most important nutrients for skin, bone and immune health. In addition, clinical studies show it can shorten the duration of a cold and soothe symptoms. If you're feeling under the weather, try one of these C-rich recipes. 

Vitamin C Smoothies

Try this green smoothie recipe that's packed with vitamin C and other antioxidants for breakfast or a quick snack.

• Puree 1 3/4 cup cubed mango, 1 cup cubed cucumber, 1 cup baby spinach and 1/2 cup chopped broccoli.
• Add 1 cup unsweetened green tea, 1/2 cup mint leaves, 1 tablespoon lemon juice, 1 tsp. ginger and a pinch of turmeric.
• Continue blending until you reach your desired consistency; serve chilled.

The mangos and green veggies are the vitamin C stars here, so grab a few extras for snacks.

Raw Kale Salad

Kale is an ideal source of vitamin C, and eating it raw preserves its nutrients.

• Wash about a 1/2 pound of Tuscan kale, or one large bunch.
• Remove the stems and roughly chop the leaves. Place in a large bowl.
• In a small bowl, smash one large garlic clove into a paste along with about 1/2 teaspoon kosher salt. 
• Add 3 tablespoons of olive oil, the juice of one lemon, 1/4 cup grated cheese of your choice and a dash of red pepper. 
• Whisk the dressing and toss with the kale. Serve immediately.

This rich yet light dressing will win over those who dislike kale's bitterness. As a bonus, the lemon also contains vitamin C. 

Baked Salmon With Raw Vegetables

You can easily adapt this versatile recipe to your tastes and seasonal produce availability. 

• Preheat your oven to 450 degrees F. 
• Chop a medley of your favorite veggies that feature vitamin C. Some of our top picks include broccoli, red bell pepper, tomatoes, potatoes, cauliflower and Brussels sprouts.
• Season salmon filets with salt and pepper to taste.
• Place skin-side down on a baking sheet and bake for 12 to 15 minutes.

You'll know when the salmon is done because you can flake it easily with a fork. Dress the veggies simply with a squeeze of lemon juice, a drizzle of olive oil, and salt and pepper. 

Lemon Chicken

This recipe gives classic baked chicken breasts the flavor and vitamin C infusion of tart citrus. You can leave the skin on or keep it off depending on whether you prefer to follow a low-fat diet.

• Preheat your oven to 400 degrees F.
• Heat 1/4 cup of olive oil over medium heat in a small saucepan.
• Add 3 tablespoons of minced garlic to the olive oil and saute until golden brown (about 60 seconds).
• Turn off the heat and add 1/3 cup of either dry white wine or chicken broth to the pan.
• Add 2 tablespoons lemon juice, 1 tablespoon lemon zest, 1 1/2 teaspoons dried oregano, 1 teaspoon salt and 1 teaspoon fresh thyme leaves.
• Pour the sauce into a 9 by 12-inch baking dish and top with four boneless chicken breasts. 
• Drizzle the chicken with olive oil and season with salt and pepper to taste.
• Add eight lemon wedges between the chicken pieces. 
• Bake for about 40 minutes. The chicken must reach an internal temperature of 165 degrees Fahrenheit before it is safe to eat. 
• Cover the dish with foil and rest for 10 minutes before serving.

To make the most of the delectable lemon sauce, pair the chicken with whole-wheat pasta or brown rice.