Incorporating Vitamin C into your diet can help boost your body’s immune system and disease defense, especially during times like this. It is shown to help combat pneumonia, and can reduce or prevent infections caused by bacteria and viruses. Additionally, its role as an antioxidant contributes to the body’s ability to control chronic disease and improve mood. Vitamin C increases the gut’s ability to absorb iron, which is crucial for blood flow and oxygen circulation throughout your body, and helps repair and regenerate connective tissue.
Citrus fruits are typically the first source of Vitamin C that come to mind, but make sure to add bell peppers, broccoli, brussels sprouts, cauliflower, cabbage, spinach and all leafy greens to the list.
Highlighting a few -- first our beloved bell peppers; this vegetable provides lots of antioxidants, vitamins, and nutrients, but are specifically rich in Vitamin C. Just one red bell-pepper contains nearly 170% of the recommended daily intake of Vitamin C, and can be incorporated into any meal. I’d suggest adding them to an omelette with spinach, tomatoes, and goat cheese, or dipping in hummus for an easy and healthy snack. I’d also recommend the fajita shrimp and chicken sheet-pan meal we made last night; simply cook shrimp, chicken, red onion, and red and yellow bell peppers with fajita seasoning, and serve in lettuce wraps with cauliflower rice, cilantro, and avocado. (from the Whole30 cookbook, similar recipe here https://tastythin.com/shrimp-sheet-pan-fajitas-paleo-whole30/)
Another rock star is raw broccoli; provides 135% of the RDI of Vitamin C, and when steamed or cooked, a half-cup serving still contains 84% of the reference daily intake. Steamed broccoli (I personally think it tastes best when cooked in a bamboo steamer) goes well with this citrus-ginger marinated salmon recipe (https://www.mealgarden.com/plan/recipe/203652/), or stores in the fridge as an easy addition to a bowl with greens, quinoa, sweet potato, edamame and/or chicken, cashews, and dressing of your choice.
Citrus fruits are great sources of Vitamin C. One medium-sized orange provides 78% of the recommended daily value, and half a grapefruit provides more than half the RDI. I try to eat half a grapefruit before breakfast each day, and I find it helps my digestion and I personally love the taste. Also, especially on warmer days, try this salad for a light lunch or side dish: arugula, baby kale, blood orange and grapefruit slices, pistachios, fennel, avocado, hemp seeds, and dress with a mixture of olive oil, lemon, champagne vinegar, and a dribble of honey.
Kiki Walker Wellness
Kiki brings her unique take on health and wellness to the North Shore.
