Fill up with vitamin C

Fruits (c) StephenGG - CC BY-NC-ND 2.

Fruits (c) StephenGG - CC BY-NC-ND 2.

Fruits (c) StephenGG – CC BY-NC-ND 2.

Vitamin C is essential to prepare for winter. It is naturally present in fresh fruits and vegetables. It is antioxidant, it facilitates the absorption of iron, it boosts our immune system. Here are some tips to choose and prepare them well.

  • The blackcurrant . It is the fruit richest in vitamin C (200 mg for 100 g). It is delicious in pies, clafoutis, fruit salad and why not with raw vegetables. At breakfast in cottage cheese or at any time of the day as a snack. Well I know it’s not the season but you have the information.
Casses (c) Chris Wood CC BY NC 20 Blackcurrant (c) Chris Wood CC BY NC 20

. Green, red or yellow, it crunches under the tooth prepared raw – seeded and peeled – it is then marvelous in a salad with tomatoes and feta, or marinated in olive oil with garlic. Cooked, add it to an omelette, a tortilla, in an invigorating ratatouille or present it in tapas flavoured with chopped garlic. If there are some left on the shelves, enjoy!

  • Fresh aromatic herbs. Parsley at the head, do not hesitate to associate them with your raw vegetables, green salads, fruit salads, dishes cooked in papillote or steamed … Sorrel, chervil, chives, mint, basil, purslane, coriander, thyme … They have the advantage of being present throughout the year on our stalls. To take advantage of the intensity of their taste, add them when serving or at the end of cooking.
  • The guava: fresh or canned. Not of the easiest to find but it is one of the champions of the vitamin C category.
  • The

  • radish black : Often confused with horseradish, this vegetable has a black skin and its pungent flavor is fine and delicious. Don’t hesitate to use it to spice up winter salads.
  • Brussels sprouts

  • particularly, but also cauliflower, head cabbage and broccoli. Synonymous with tasty autumn dishes, they are easy to prepare raw, in salads, and of course steamed, self-cooked or woked. They love to keep company with potatoes. In a raw version, think of mini-bouquets of broccoli or cauliflower to be presented in “dips”, to be dipped in cottage cheese with chives and shallots. A delight of freshness and crunchiness!
    The
  • papaya . Available on our stalls from October to December, this refreshing and fragrant fruit can be prepared as a starter or dessert, detailed in cubes or strips. Tasty raw, the papaya can also be prepared cooked (10 minutes in the steamer, 30 minutes in the oven).

  • The kiwi . It is mainly savoured raw, appreciated for its subtle acidity, freshness and melting texture. From breakfast, it brings us something to start off on the right foot. It hits the spot with lettuce or lamb’s lettuce, raw vegetables, white meats, smoked fish … As a dessert, it is the king of fruit salad or carpaccio.
  • : Orange, lemon, clementine,

  • . Make these citrus fruits daily allies. Squeezed into juice for breakfast, or to give a tonic note to a marinade of raw fish or shellfish, in finely peeled quarters in a fruit (or vegetable!) salad, to add a zest of acidity to your jams, compotes and desserts.
Agrumes (c) Fabcom cc-by-nc-2-0

Citrus (c) Fabcom cc-by-nc-2-0


The potato, the tonicity in the skin

Good news for your blond heads: the precious tuber popularized by Antoine-Augustin Parmentier is one of the rare starchy foods to provide vitamin C. To take full advantage of it, cook them with the skin on and enjoy them without peeling them. Potatoes cooked in water provide the equivalent of 9.95% of the Nutritional Reference Values in vitamin C (i.e. 7.96 mg per 100 g). The baked potato is a source of vitamin C, because 100 g provides the equivalent of 16% of the NRVs, i.e. 12.80 mg per 100 g.

From morning to night, easily incorporate these beneficial fruits and vegetables into your diet.


  • At breakfast
  • : a freshly squeezed fruit juice, half a pomelo or a kiwi… To make a fruit juice, start with a citrus fruit base; their juice is the easiest to extract. Depending on your equipment (blender, centrifuge, juice extractor…), your schedule and your tastes, combine several fruits (apple, pear, kiwi, pineapple…), or even combine fruits and vegetables (carrot and apple or beet and kiwi, for example). Personalize your creations with fresh herbs (mint, chives, basil, parsley, coriander…) and spices (cinnamon, paprika, turmeric, cumin…).


  • At lunch
  • To taste : an orange, clementines or a smoothie. The latter, more consistent than fruit juices, combine fruit and vegetables with water, milk or drinks based on soy, oats, almonds, rice, etc.
  • For dinner: a velouté or cauliflower bouquets to be enjoyed with a cream of mascarpone with orange zest, half a papaya for dessert or a kiwi apple salad with honey and mint.
Chou fleur (c) Alice Hennemann CC BY 20

Cauliflower (c) Alice Hennemann CC BY 20


  • Limit storage time to ensure freshness and vitamin content of your fruits and vegetables. The ideal is to shop in smaller quantities but more often.

Prefer a quick rinse under clear water rather than a long rinse in the sink or in a basin.

Eat them with the skin whenever you can.

Eat fruits and vegetables preferably raw.

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