March 29, 2012
Nutrient News: Vitamin C
Vitamin C is helpful for our immune system. It rebuilds collagen and works internally to help build flexible tissues and blood vessels inside the body. It works from the inside of the body to the outside by helping to repair skin damage. Vitamin C counteracts the negative effects of stress hormones within the body, so it is a champion in stress reduction. This natural wonder-vitamin also is an antioxidant.
Maximizing vitamin C: This water-soluble vitamin passes through the body quickly. That's why it's important to add this vitamin to the body daily. The easiest way to put vitamin C into your diet is by eating foods that are naturally vitamin C rich. This is especially true if you live a stressful life: Your body is burning through lots of vitamin C, and most Americans just don't get enough of this important supplement to support daily life.
High food sources of vitamin C: Oranges, tomatoes, sweet red and green bell peppers, kiwi fruit, guava fruit, grapefruit, strawberries, brussel sprouts and cantaloupe.
Preparation tips to maximize vitamin C: The vitamin easily is damaged by exposure to oxygen, heat and light. So eat vitamin C-rich foods raw and prepare them just before eating. If you are not able to do this, seal and store in an airtight container to preserve the vitamin content.
How often should I eat these types of foods: Try to get some vitamin C at every meal of the day. This will give the body regular supply so it can utilize the vitamin when needed. The body requires regular daily doses of vitamin C to fight infection and recover stress more rapidly.
Vitamin C Salad
This recipe is a great source of vitamin C. It is good for 10 servings, so not only is it rich in vitamins and antioxidants, but it is a bargain. Most of the ingredients are available fresh and locally at the Salem Farmers Market.
Ingredients for the salad
6 ounces of fresh organic spring mix
½ cup fresh grated carrots
8 slices of cucumber, halved
6 grape tomatoes, halved
1 whole medium green bell pepper, julienned
1 whole medium yellow bell pepper, julienned
1 whole fresh orange, sliced
1 whole organic local apple, cored and sliced
¼ cup dried cranberries
¼ cup walnuts, shelled and halved
Ingredients for the Fresh Berry Vinaigrette
¼ tablespoon berry juice (see instructions below)
2/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1 teaspoon balsamic vinegar
1 teaspoon fresh minced garlic
¼ teaspoon salt
¼ teaspoon pepper
1. First puree ½ cup fresh, ripe berries in a blender until smooth. Strain out the seeds and pulp using cheesecloth and a small mesh strainer.
2. In a mixing bowl, combine all of the vinaigrette ingredients.
3. Add 1 tablespoon of Dijon mustard if you want the dressing to emulsify. Whisk together or use a blender for a more uniform product.
4. Toss prepared salad ingredients and dressing together to lightly coat the produce or serve the dressing on the side.
Nutrition facts: 195 calories per serving. 38 percent of daily vitamin C.
Posted by Lisa at March 29, 2012 6:25 AM
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