As we learned in my last post on eye healthy foods, vitamin C is very important to our overall health. This powerful anti-oxidant helps to produce collagen and protects our bodies from sickness and disease (among other things). And unlike other vitamins and supplements, vitamin C is easy to ingest, which leaves us no excuse to be deficient in any way.

Vitamin C contains several eye healthy benefits as well. Consistent intake can slow the progression of cataracts and age-related macular degeneration. Vitamin C also promotes healthy blood vessels, which is good for the eyes because our retinas contain a thick network of capillaries (or small blood vessels).

It also helps to remember that vitamin C can only be obtained through diet and/or supplementation unlike vitamin D, which can also be obtained through sunlight.


When it comes to vitamin C recipes, the options are plentiful. While many other nutrient rich foods (packed with Omega 3’s and vitamin D, for example) can be fishy and bland, vitamin C recipes are typically fruity or leafy, and tasty.

One of my favorite vitamin C recipes is stuffed red bell peppers. These are an excellent source of dietary vitamin C, boasting at least 150mg per medium to large pepper, which is well over the recommended daily allowance.

Stuffed Red Bell Peppers:

  • 6 large organic red bell peppers
  • 1 tablespoon coconut oil (healthy fat)
  • 1 zucchini or squash
  • 2 cups of organic brown or white rice
  • 1 cup shredded cheese of choice (preferably mozzarella)
  • 1 teaspoon turmeric (added anti-oxidant boost)
  • 1 teaspoon oregano
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper (helps with absorption of turmeric)


The first order of business is to preheat the oven to 350 degrees. While the oven is preheating, now would be a good time to cut the top off of the bell peppers just like you would if carving a pumpkin.

Next, remove the seeds and rinse out the inside of peppers. Simmer the peppers in boiling water for about 5 minutes, then drain and set aside.

After that, heat coconut oil in a pan over medium to high heat and sauté the zucchini (or squash) and garlic for about 3 minutes. Add in the rice, turmeric, oregano, salt and pepper, and add recommended water for cooking rice (usually 2 cups of filtered water for 1 cup of rice).

Once rice is soft, stir in the cheese. Then add the mixture to the bell peppers. Place the contents in a baking pan, cover the peppers with their tops, and bake for about 25 minutes until heated through. Remove from oven and let the peppers cool accordingly.


For an added boost of vitamin C, enjoy the stuffed peppers with a nice spinach salad on the side.