Vitamin C Overview
Vitamin C is found in plant foods.
Vitamin C is water soluble. The body does not store Vitamin C. Excess amounts of Vitamin C that is not needed by the body, leaves through the urine.
Health Benefits of Vitamin C
Vitamin C is known as an antioxidant. Foods rich in Vitamin C were used to prevent scurvy in sailors.
The following is a list of the health benefits associated with Vitamin C:
- Used to reduce the severity of colds.
- Has been shown to prevent cancer.
- Used to help with asthma, healing, prevent gum disease and protect against environmental pollutants.
- Helps with heart disease and collagen production.
- May also help prevent cataracts and in treating glaucoma.
Vitamin C Deficiency Symptoms
Inadequate intake of Vitamin C can result in swollen & bleeding gums, slow healing of wounds, easy bruising, dry hair, dry skin, nosebleeds, fatigue, joint and muscle aches, and mood changes.
Foods Rich In Vitamin C
Vegetable sources of Vitamin C include green peppers, canned tomato juice, green raw cabbage, brussel sprouts, broccoli, raw tomato, mashed potatoes, collard greens, kale, cauliflower and spinach.
Citrus fruits are high in Vitamin C. These include oranges, lemons, limes and grapefruit.
Non citrus fruits that are a good source of Vitamin C include papaya, kiwi, cantaloupe, strawberries, blackberries, avocado, pineapples, raspberries, blueberries, bananas, cherries, mango, watermelon, apples and nectarines.
Vitamin C Rich Recipes
Chicken Broccoli & Mushroom Stir Fry
1 lb boneless skinless chicken breast, cut into 3/4″ pieces
1 cup water + 1 TBS chicken bouillon
OR
1 cup chicken broth/stock
1 TBS honey
1/4 cup soy sauce
1/4 tsp ginger
1/2 tsp garlic powder
1/4 tsp black pepper
2 TBS cooking oil
1 1/4 lb broccoli (about 6 cups broccoli florets)
1 small onion, sliced
3/4 lb (12 oz) white button mushrooms, sliced
In a large skillet, cook over medium heat, the chicken in the oil until no longer pink.
Add broccoli, onions and mushrooms and cook for 4 minutes until vegetables are tender.
Add broth, honey, soy sauce, ginger, garlic powder and black pepper. Bring to a boil and simmer for 5 - 10 minutes.
Vitamin C Rich Salad
1 cup fresh strawberries, stemmed and diced
1 cup fresh cantaloupe
1 cup fresh pineapple
2 oranges, peeled and cut into segments
juice of 1/2 lemon
Add all fruit to a bowl. Drizzle with lemon juice.
Vitamin C Rich Smoothie
1/4 cup fresh strawberries, stemmed and diced
1 orange, peeled and cut into segments
1 large carrot, cut into 1/4 inch chunks
juice of 1/2 lemon
1/2 cup orange juice
handful of ice
Add all ingredients in order to a blender and puree until smooth.
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