Fight the bad weather with Vitamin C: Three easy recipes
Cold, rain, fatigue, headaches...the bad weather has returned and our bodies can feel it. It’s time to get your dose of Vitamin C.
Our bodies often need some help obtaining Vitamin C, which plays an important role in the fight against disease and fatigue.
What are the benefits?
- Vitamin C or ascorbic acid is an antioxidant. It has helps to fight off cardiovascular disease, hypertension and chronic inflammatory diseases, and it helps strengthen our bodies.
- It is also a pro-oxidant, meaning it is easily absorbed into our systems.
- It decelerates the degeneration of our immune cells.
- It accelerates the healing of our skin.
- It helps to clear our bodies of pollutants such as carbon monoxide, pesticide, carbon dioxide and other toxins.
- It helps to produce collagen. This protein is necessary to the maintenance and the formation of our bones, vessels, teeth and our skin.
- Vitamin C also works with Vitamin E to help prevent some cancers.
Vitamin C is essential to help keep our bodies strong and immune to sickness, however, it is important not to take too much Vitamin C as it can also be harmful to your system.
What is the daily recommendation?
According to the Health Canada the recommendations per day are :
Life stage group | Vitamin C (mg/day) | |
Children | 1-3 y | 15 |
4-8 y | 25 | |
Adolescent males | 9-13 y | 45 |
14-18 y | 75 | |
Adult males | ≥19y | 90 |
Adolescent females | 9-13 y | 45 |
14-18 y | 65 | |
Adult females | ≥19 y | 75 |
During pregnancy | 14-18 y | 80 |
19-50 y | 85 | |
If you take a larger dose than recommended, you risk developing symptoms such as diarrhea and kidney stones. Excess Vitamin C is expelled through our kidneys, but be careful not to overdose too often.
Where is Vitamin C found?
This vitamin is present in a many vegetables, fruits and also in certain types of fish such as salmon, eel or tuna.
Be careful not to cook the Vitamin C away - try steaming the fish to help retain the maximum amount.
Make sure to eat fresh fruits and vegetables on a regular basis to ensure you maintain healthy levels of Vitamin C.
To find out how much Vitamin C is contained in the food you eat, check out this nutrition chart.
The best way to get your Vitamin C is by eating or drinking natural fruits and vegetables that contain the vitamin in its purest form. Here are three easy recipes with a good, healthy dose of Vitamin C that you can quickly whip up in the morning.
Fruit Smoothie
Fruity and creamy, that's what makes a good smoothie.
First, buy some good-looking fresh fruits and/or vegetables. Make sure that they are ripe and firm. To make a very smooth smoothie, use a liquid such as juice or milk. You can also add some sugar for a bit of extra sweetness. Then put it all in a blender and mix the ingredients.
Here are two great smoothie ideas:
1) Smoothie with strawberry, banana and pineapple juice (one glass)
Time : 5 MIN
Vitamin C dose:
1 Banana 10.3 mg / 1 cup of strawberries 84.7 mg / 1 pineapple 78.9 mg
Ingredients:
- One banana
- 3 big strawberries
- ½ of pineapple juice
- Sugar (optional)
- Milk (optional)
- Ice (optional)
Preparation :
- combine 2/3 banana and around 3 big strawberries in a blender
- pour in ½ cup of pineapple juice
- add 2 tablespoons of sugar (optional)
- add 1/3 of a glass of milk if you want a creamy smoothie (optional)
- add ice cubes if you want a fresh smoothie (optional)
2) Smoothie with mango, lychee and milk (one glass)
Time : 5 min
Vitamin C dose:
1 cup of lychee 135.8 mg / 1 mango 57.3 mg
Ingredients:
- One mango
- 4 to 7 lychees
- Sugar (optional)
- ½ cup of milk
- Ice (optional)
Preparation :
- peel and chop one mango, then add to blender
- add 2 tablespoon of sugar (optional)
- add ½ cup of milk
- add ice cubes if you want a fresh smoothie (optional)
Fruit Salad
If you have a little more time, you can prepare an easy and fresh fruit salad with a good dose of vitamin C. Here’s a great recipe for a kiwi, orange and apple salad.
Time : 10 min
Vitamin C dose:
1 Kiwi 64 mg / 1 Orange 69.7 mg / 1 apple 8.4 mg
Ingredients:
- One orange
- One apple (golden)
- One kiwi
- Vanilla sugar
Preparation :
- grab a bowl
- peel and cut 1 kiwi
- peel and chop up 1 apple, add to bowl
- squeeze one orange to get juice
- add 1 tablespoon of vanilla sugar
Fruity French Toast
It requires a bit more preparation but it’s worth it for a better breakfast. You can also make this simple recipe for a brunch or dessert. Feel free to sweeten the fruit with chocolate or caramel, or replace the whipped cream with ice cream.
Here’s my version of French toast with banana, blueberries and strawberries.
Time : 15 min
Vitamin C dose:
1 Banana 10.3 mg / 1 cup of big Strawberries 84.7 mg / 1 cup of blueberries 14.4 mg
Ingredients:
- 2 slices white bread
- Butter
- One egg
- 1/3 cup of milk
- One banana, 3 big strawberries and some blueberries
- Whipping cream
- Vanilla sugar
- Cinnamon (optional)
Preparation :
- In a bowl, pour 1/3 cup of milk, one egg and 1 tablespoon of vanilla sugar
- Mix until well combined
- Prepare a pan with a little butter
- Place the bread slices, one at a time, into the bowl or plate, letting slices soak up the egg mixture for a few seconds
- Transfer the bread slices to the pan, heating slowly until bottom is golden brown. Turn and brown the other side
- Prepare the whipping cream by mixing until it forms peaks, adding icing sugar if desired
- Put a few dollops around or on the bread slices and arrange the strawberry, banana slices and blueberries on the toast.
- Sprinkle on some cinnamon powder (optional)
Enjoy your delicious breakfast, chock full of Vitamin C.
Photos courtesy of photo libre
