After 11 years of bringing you local reporting, the team behind the Vancouver Observer has moved on to Canada's National Observer. You can follow Vancouver culture reporting over there from now on. Thank you for all your support over the years!

Fight the bad weather with Vitamin C: Three easy recipes

Fruit salad makes a great, vitamin-packed breakfast. Photo by Lisa Clarke.

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?

  1. 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.  
  2. It is also a pro-oxidant, meaning it is easily absorbed into our systems.
  3. It decelerates the degeneration of our immune cells.
  4. It accelerates the healing of our skin.
  5. It helps to clear our bodies of pollutants such as carbon monoxide, pesticide, carbon dioxide and other toxins.
  6. It helps to produce collagen. This protein is necessary to the maintenance and the formation of our bones, vessels, teeth and our skin.
  7. 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)


1-3 y


4-8 y


Adolescent males

9-13 y


14-18 y


Adult males



Adolescent females

9-13 y


14-18 y


Adult females

≥19 y


During pregnancy

14-18 y


19-50 y



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 


-          One banana 

-          3 big strawberries 

-          ½ of pineapple juice 

-          Sugar (optional)

-          Milk (optional)

-          Ice (optional)

Preparation :

More in Recipes

Making fresh bread at home with the kids

Whole wheat Focaccia bread with rosemary I like to make bread at home on the weekends. This recipe is straight forward for home baking and a nice introduction to bread making. Getting the kids...

Spanish style clams with sherry, garlic and parsley

Serve as an appy or toss with pasta for a full meal
Vietnamese inspired calamari salad with mint and mango

Vietnamese inspired calamari salad with mint and mango

Fresh mint ups the flavour content while chile sweet and sour dressing gets a kick from the chili
Speak up about this article on Facebook or Twitter. Do this by liking Vancouver Observer on Facebook or following us @Vanobserver on Twitter. We'd love to hear from you.