April 4th is recognized as National vitamin C Day in the United States. Vitamin C is one of many essential vitamins that our bodies need, and gain from foods in our diet. This vitamin benefits our immune systems and energy levels, and can be eaten from many different foods and meals.

Background

Vitamin C has been an essential vitamin for many centuries, starting in the 1600’s when those whose diets were deficient suffered from scurvy, a disease commonly associated with pirates. It was not until the beginning of the 1800’s that experts in health and medicine determined that vitamin C prevents scurvy, and promotes healthy teeth and gums. In addition to dental health, vitamin C also keeps our bones, skin, tendons, and cartilage healthy due to collagen synthesis. 

While vitamin C synthesizes collagen, it also synthesizes serotonin, which is responsible for regulating blood flow and digestion in the body, and provides feelings of calmness of happiness. So, vitamin C contributes to both our physical, and emotional well-being. Vitamin C has a reputation of being extremely helpful for colds. Its consumption can reduce the duration of cold symptoms by 8% in adults, and 14% in children. There are many benefits that come with consumption of vitamin C, and the recommendations are for males to consume 90 mg/day, and for females to consume 75 mg/day. If a woman is pregnant, the recommendation is 100 mg of vitamin C, and if a woman is lactating, the recommendation is 120 mg of vitamin C.

Food Sources of Vitamin C

The primary food sources of vitamin C are fruits (especially citrus) and vegetables. Examples of fruits abundant in vitamin C are oranges, grapefruit, lemons, kiwis, tomatoes, pineapples, and strawberries. Vegetables that are rich in vitamin C include broccoli, brussels sprouts, bell peppers, sweet potatoes as well as white potatoes, and kale, spinach, and a variety of other leafy greens.

Recipes That Will Include Vitamin C in Your Diet

• Orange Dream Smoothie
• 2 oranges peeled, sliced, and frozen
• 1 banana sliced and frozen
• 1 cup ice
• ½ cup preferred milk
• ½ cup vanilla greek yogurt
• 1 tablespoon honey
• ½ teaspoon vanilla extract

Place all ingredients in a blender, blend until smooth, and serve.

This smoothie is the perfect treat to provide you with plenty of vitamin C from the oranges and banana, while giving you lots of energy. While the recipe is already vegetarian, it can be modified to be vegan as well, all while reminding you of the infamous summer popsicle.

• Sweet Potato Hash
• 3 sweet potatoes medium
• ½ medium white onion diced 
• ½ bell pepper (red or green) chopped
• 2 tsp minced garlic
• ½ tsp black pepper
• 1 tsp sea salt
• Garlic salt (to taste)

1. Heat oil in large skillet on stovetop over medium-high heat
2. Sprinkle onions with the salt and pepper
3. Add potatoes and onions to the warmed skillet and stir
4. Lower heat and cook until potatoes are tender (15-20min)
5. Increase heat to high and add garlic and bell peppers
6. Stir until sweet potatoes are browned (2-5 minutes). 
7. Optionally add garlic salt to taste, and serve.

This warm recipe can be eaten at breakfast, lunch, or dinner, and give your body the vitamin C it needs from the sweet potatoes and bell peppers. 

• Oven Roasted Broccoli (Snack)
• 1 Cup broccoli Florets
• 1 Tbsp Olive Oil
• ½ tsp salt
• ½ tsp ground black pepper
• ½ tsp garlic powder 
• 1 Tbsp Parmesan cheese grated

1. Preheat the oven to 425 degrees F.
2. Toss broccoli florets in olive oil.
3. Coat broccoli with salt, pepper, and garlic powder.
4. Place in the oven for 15-18 minutes or until tops brown/char.
5. Take out of the oven, sprinkle on parmesan cheese, and serve

This oven roasted broccoli recipe makes a great snack for people of all ages, and provides 30 mg of vitamin C!

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